Wednesday WOD:

 Warm-up

barbell complex warm up
group stretch

Weightlifting

Snatch 1x3 @ 60%
1x3 @ 70%
1x3@ 75%
work on quickly cycling barbell
log in set at 75%

Weightlifting

Snatch Pull (3x3)3x3 @ 90% of your heaviest snatch

Back Squat 3@ 80%
1@ 85%
3@ 80%
1@ 87%
3@ 80%
1@ 90%

Metcon

Metcon (Time)3 Rounds for Time

(12 minute time cap)
10 front squats (175/125)
10 c2b
40 double undersfront squats from the ground