WEIGHTLIFTING: 
WOD : Snatch (6 x 1)
 3 Position Snatch
(3 count pause in each position)
Hi-Hang/Power Position + Hang/Knee + Low-Hang/2 in From Floor
(3 Snatches = 1 Rep)1 X 1 @ 55%
1 X 1 @ 60%
2 X 1 @ 70%
2 X 1 @ 75%

*Rest 1:30 between all sets

WOD : Metcon (Time)
3 Rounds
500 M Row@ 90% effort
*Rest 1-Min after each Row
After Last 1-Min RestTHEN

50 Over Head Squat @ 45 lb / 35 lb
5 Rope Climbs
50 Hang Power Snatches @ 45 lb / 35 lb
50 Ab Mat Situps
100 ft Over Head Walking Lunges w/Plate @ 45 lb / 35 lb