A. Squat Snatch; 6 singles @185#; rest as needed 
B. Banded Deadlift; 3x3 @ heavy load, 3x3 @ light load (fast explosive reps) 
C. 20 UB PS @ 75# x 3 sets; rest 2min bw sets 
D1. Max UB WB (-10) x3, rest 30s (10 away from failure) 
D2. 10 Burpee Box Overs (24") x 3 sets, rest 30sec
D3. Row 250m @85% x 3 sets, rest 3m
+
7min Assault Bike 
7min Row 
x2 sets (keeping HR bw 140-160)

Results
A. Done. No misses. Technique was sloppy and shoulders were tight. 
B. 295#, 295, 305(blue band about 50# tension), 225#, 225, 225 (blue band about 50# tension)
C. Completed
D1. 40 reps, 40, 45
D2. 23sec, 25, 23
D3. 45sec, 49, 53
+
Completed