Pre WOD:

Back Squats:
4 set: 6 rep+ 82%

First 3 sets: Lift as upright and fast as possible
Last set: Max reps


A, Power Snatch
Start at 65%

B, Benchmark Light: Randy:
For time:
75 Power Snatches, 35/25 kg

Cap 10 min

Buy Out to Cap:
10 Hollow Rock
15/15 Sec Side Plank

Post WOD:

Zone 2:
30-40 min Zone 2 Run

Keep heart rate at zone 2 intensity

This can be done Post Workout or earlier/later in the day