Monday

Strength
Power Snatch 3x3 at 70%

Overhead Squat 3x3 @ 70%

WOD
For Time:
21-15-9:
DB Snatches 20% of bw
Calorie Row

...Directly into...

21-15-9
Box Jump Over 24"/20"
Pull-Ups

Jack Shannon

Monday

Strength
Snatch
3 reps at 60%
3 reps at 65%
3 reps at 70%
3x3 at 75%

Back Squat
5x6 at 75%

WOD
3 Rounds For Time:
21 Wallballs 20#/14# 
18 Cal Row
15 Box Jumps 24"/20"
12 DB Snatch 20% of BW