Strength:
E2MOM for 14min:
Power Snatch + Hang Power Snatch (1+1)
*Build up load or practice technique

Metcon:
AMRAP in 12min of:
12 DB Front Rack Lunges (#22.5/15,x2)
5 Strict Pullups
5 Box Jumps
5 Hang Power Snatch (#42.5/30)

Skills:

  1. HSPU (Strict/Kipping)
  2. Ring Dips (Support/Strict/Kipping)

Weightlifting:
-Hang snatch
(60%-70%) 3×8

-Split jerk behind the neck
(60%-80%) 2×8

Clean+split jerk
(70%-90%) 8/1+1