WOD
Strength
Clean & Jerk: 15 minutes to Find Heavy Single or work on technique
Conditioning
AMRAP in 7 Minutes, Climbing the Ladder:
2 Hang Power Snatch (95/65)
2 Burpee Over Box (24/20)
4 Hang Power Snatch
4 Burpee Over Box
…etc
EXTRA
Skill
4 sets for quality on rings or bar:
3 Kips w/towel b/n feet + Submaximal MU
* stop when towel drops or form breaks, substitute pull-ups or C2B if needed