Wednesday WOD:

 Warm-up

Run 400m
Empty barbell complex
-snatch grip deadlift
-hang power snatch
-OH squat
-good mornings

Weightlifting

Hang Snatch

3@60%
3@65%
3@70%
-mid thigh

Weightlifting

Snatch Pull (4x3@105%)

Weightlifting

Back Squat

5@78%
1@83%
5@78%
1@85%
5@78%
1@89%

Metcon

Metcon (AMRAP - Reps)

EMOM 8
Odd- 50 Double Unders
Even-10 Burpee Box Jumps (24/20)