SWOD
5 Snatch Pulls from ground @ 70%
5 Snatch Pulls From hang @ 70%
5 Hang Snatches (Power or Squat) Increasing in weight each rep

WOD
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

Spartan WOD
10 Rounds
100 Meter Ski Erg
200 Meter Run
10 Burpees
10 Box Jump Overs 24/20