CrossFit WOD:
Strength:
Weighted Pullups
3-3-3-2-2-1-1

For time:
Run 800m
50 DB Snatch (#22.5/15,x1)
30 Ring Dips

Weightlifting:
Part 1:
5 sets:
2 Snatch Balance 55-75%

5 sets:
1 Snatch Balance 80-90%

Part 2:
Snatch Deadlift
Snatch
5 x 1+2 65-70%
5 x 1+1 75-80%
5 x 0+1 85-90%

Part 3:
Power Clean
Front squat
Squat Clean
4 x 1+2+1 65-70%
6 x 1+1+1 75-80%
4 x 1+0+1 85%

Part 4:
Pausing Jerk (pause 2 sec at the dip)
Jerk
5 x 1+2 65-75%
5 x 1+1 80%

Part 5:
Snatch pos. deadlift
5 sets:
5 reps