CrossFit WOD:
Strength:
Overhead Squat
3-3-2-2-1-1

Metcon:
7 Rounds for time:
12 DB Snatch (#22.5/15,x1)
Row 250/200m
6 Burpee Box Jump Overs

Weightlifting:
Part 1:
5-6 sets:
2 Snatch Balance
65-75%

3 sets:
1 Snatch Balance
75-90%

Part 2:
Power Snatch (low catch)
Hang squat Snatch
4 x 1+2 60-65%
4 x 1+1 70-75%
4 x 0+1 75-85%

Part 3:
Clean Deadlift
Hang Clean
Jerk
4 x 1+1+2 60-70%
4 x 0+1+2 75-80%
4 x 0+1+1 80-85%

Part 4:
6 sets:
3 Jerk Balance
40-50%