Warm up: 3 Rounds - 20 OH lunges, pvc 
                                   15 Sledgehammer strikes, left/right
                                   10, 2 Count flutter kicks 


STRENGTH: 

• Snatch - 77% x 1 x 3
• Clean & jerk - 72% x 1 x 3
• Snatch pull - 95% (of snatch) x 3 x 3
• Snatch deadlift - 103% (of snatch) x 3 x 3
• Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps

METCON: 3 Rounds - 200 Meter sandbag run, 50lb

                                   4 Hang power cleans, 155lb

                                   6 HSPU

                                   8 Dumbell snatches left/right, 50lb


Time: 11:55
Greg Amundsun seminar 


Note: Not as easy as it looks.
Heaviest hang power cleans I've done in a WOD.