Strength:
Squat Snatch
15min build up to heavy 2-reps or practice technique under light load
Metcon:
In Pairs for time:
120 Lunges
90 Deadlifts (#60/40)
60 C2B Pullups
30 Sandbag Over Shoulder (#75/40)
*One works at a time
Weightlifting:
Power Snatch Balance + OHS + Snatch Balance
(3+3+3) @ 50% x 5
Muscle Snatch + OHS
(2+2) @ 60% x 4
No Jump Squat Snatch
3 @ 70% x 4
Squat Snatch
2 @ 80% x 5
Pause Snatch Pull
2 @ 100% x 4