Speed:
Snatch Balance
3-3-3-2-2-2
Focus on speed under the bar and not on weight
Metcon:
5 Rounds for time:
10 Overhead Squats (#50/35)
8 Burpees over the bar
10 Kettlebell Swings (#32/24)
Weightlifting:
-Hang muscle snatch
(50%) 3×3
(55%) 3×3
-Hang snatch below the knee
(60%) 3×3
(70%) 3×3
(80%) 2×2
-Squat snatch strict press
15/20 kg 5×5
-Back squat
(80%) 4×4
(85%) 2×2