10 Minutes to warm up Power snatch for the workout. Weight for the workout should be challenging. 

Wod: (Taken from CrossFit mainsite)

10  1 Minute rounds of

10 Burpees over bar

With the remaining time in the Minute complete as many power snatches as possible.  155/105

2 Minute rest between rounds 

score is total snatches performed 


Post Wod work

20 unbroken squats

Running or row intervals