Warm-up:
10 minute Easy Run
Weightlifting:
Snatch – 3,3,3,2,1,1,1+
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Comments
CrossFit Journal
Warm-up:
10 minute Easy Run
Weightlifting:
Snatch – 3,3,3,2,1,1,1+
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
SPD CrossFit 
45×5
55×3
65×3
75×3
85×2
95×1
105×1