Wednesday WOD:

 Warm-up

Row 500m
2 rounds of:
5 pull ups
10 push ups
15 air squats
Empty Barbell:
5 Snatch Grip Deadlift
5 Power Snatch
5 Good morning
5 OH Squat
5 Thrusters
Group Stretch

Weightlifting

Power Snatch

2@60%
2@65%
2@70%

Weightlifting

Snatch Pull (3x3@80%)

Weightlifting

Back Squat (3x3@65%)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
300m Row
10 Thrusters (95/65)
10 Pull UpsRow Counts as 1 rep.

If you do not complete the 300m,

no point is given