WOD:

1) Power Snatch: 6 x 1 @ 75% of 1RM Squat Snatch

Warm-up as needed. Rest 90 seconds between sets.

2) Power Clean and Jerk: 6 x 1 @ 75% of 1RM Clean and Jerk

Warm-up as needed. Rest 90 seconds between sets.

3) 4 rounds AQAP:

7/side 1 Arm Dumbbell Push Press 70/50

11 Burpees

You must complete all the Push Press

on one arm before switching to the other arm.

Extra Work:

4) Row: 3 x 1000m

Rest 2 minutes between intervals. Maintain fastest consistent pace.

For results post weights for Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post times of each row.

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=WME8sZc3K_U

Not CrossFit but a great and classic film