Strength

Max Effort Power Snatch

Spend some time working up to a 1RM Power Snatch for the day.  Work on dropping lower as the bar gets heavier!

If you are new to lifting take the movement up to a moderately heavy load in small increments, attempting a few reps at each weight. Focus on performing perfect reps.

WOD

“Karen”

150 Wall Ball Shots 20/14lbs to 10/9′ target.

12  Minute Time Cap
If you want to take this opportunity repeat  CrossFit Open 13.3, go for it!

Off Ramp WOD

100  Wall Ball Shots

12  Minute Time Cap

Come up with a plan before you start this workout!  Try breaking the reps up into manageable sets like 10 rounds of 10 with rest between.