47.4

10 Min EMOM, 5 Min 1RM Snatch Work
     Minutes 1-5: 1 Hang Power + 1 Full Snatch @ 75%
     Minutes 6-10: 2 TnG Power Snatch @ 75-80%
     Minutes 11-15: Find Today's TnG Power Snatch2RM, no more than 3 missed attempts

  Olympic Work
     1A. Snatch Pull 3 x 3 @ 95%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 95%


Comp WOD

     7 Rounds For Time
          200/150 meter Row
          7 Burpee over Rower
          Rest 30 seconds
     
Rest 5 Mins

     For Time:
          30 KB Clean and Jerk (53/35)
          30 Double Arm Russian KB Swing (53/35)
          30 One Arm KB OHS


Grunt Work

  3 Rounds 
     400 meter Run @ best time + 30 seconds
     30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
     20 Glute Ham Raises
     10 GHD Sit Ups