Speed:
3 sets, as fast as possible:
6x6 Shuttle sprint
Rest 1min
5 reps Snatch balance (light weight, work on speed under the bar)
Rest 1min
Metcon:
For time:
21-15-9 reps of:
Overhead Squats (#43/30)
Sumo-deadlift high pulls (#43/30)
Burpees over the bar