28.4

STRENGTH

1. Snatch
    2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
2. Clean and Jerk
    2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
3. Front Squat
     2 x 3 @ 65%, 2 x 3 @ 75%, 3 x 3 @ 80%

COMP WOD

At 0:00

7 Min AMRAP
7 Deadlifts (315/205)
10 M Sprint
14 Alt Pistols
21 Double Unders
10 M Sprint

At 15:00

9-7-5
Thruster (135/95)
Muscle Ups

At 30:00

100 M Sprint every 2 Minutes for 10 Mniutes