Wednesday WOD

 Warm-up

Empty Bar Complex Warmup
-wide grip deadlift
-hang power snatch
-OH squat
-good morning
-snatch drops

Weightlifting

Snatch

3@60%
3@65%
3@70%
3@75%
2x3@80%

Weightlifting

Snatch Pull (4x3@95%)

based on your snatch weight

Weightlifting

Back Squat

8@70%
8@75%
8@78%
Log in your 78%
If it feels light, round up to 80%

Metcon

Metcon (AMRAP - Rounds and Reps)

7 Minute AMRAP
7 Toes to Bar
7 OH Squats (95/65)