16.4

CLASS WOD and STRENGTH
     Strength
          Snatch Grip Deadlift, 3 x 5
     WOD
          21-15-9
          Hang Power Snatch (135/95)
          Toes to Bar
          Lateral Jumps over Bar (R/L = 1)

COMP WOD
    Every Three Minutes for 18 Minutes.
    Minute 1: 4 KB OHS Each Arm @ HAP
    Minute 2: 5 KB Bench Press
    Minute 3: 200 M Run

SPEED WORK
     8 x 100 M Sprint
     Sprint Down / Jog Back