Strength:
Press 2-2-2-2-2
Metcon:
5 Rounds for time:
Run 400m
10 Shoulder to overhead
Round 1: #40/30
Round 2: #50/35
Round 3: #60/40
Round 4: #70/45
Round 5: #80/50
Weightlifting:
-Snatch lift off (snatch pull to below the knee):
Light weight (practice)
9×5
-Snatch deadlift:
4×3 (60%)
3×3 (70%)
-Snatch High pull:
5×5 (60%)
-Full snatch:
Free weight (practice)
2-3 reps