Strength
snatch
8 sets of slow pull snatch
(Perform a regular snatch, but the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
Set 1-   2 reps @ 55%
set 2-   2 reps @ 60%
sets 3-4  2 reps @65%
set 5-6  1 rep @ 70%
set 7-8  1 rep @75%
 


WOD
"Already Gone"
6 rounds for time
6 bar facing burpees
6 ground to overhead  135/95
6 bar facing burpees
rest 1:00 and record split