CrossFit Huntsman Workout of the Day 17/03/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part power snatch:              

1 sec pause @ floor,knees,pockets (perform snatch each time) 

Olympic Lifting: 

15mins work up to heavy single snatch 

10mins @90% complete 7 rounds                        

1 snatch deadlift              

1  snatch                     

1 OHS 

Squats:                  

Back Squat                

15 minutes, work up to heavy 1.                     

10 minutes, 3's @60%