Strength:
Hang Squat Snatch
3-3-3-2-2-2
*rest 2:00
Metcon:
3 Rounds for time:
Run 400m
12 Power Cleans (#60/40)
30 Wallballs (#10/6)
12 Ring Dips
Mobility:
Upper Body
Weightlifting:
-Snatch Balance
(80%) 2×2
(90%) 2×2
(95%) 1×3
-Start position+pull up to knee (technic practice)
-Snatch pull+Squat Snatch
(80%) 1+1×2
(85%) 1+1×2
(90%) 1+1×2
The percentages are taken from the way you feel that specific training session.