Strength:
Tempo Front Squat @50X2
5-3-3-3-2-2
Metcon:
2 Rounds for time:
30 DB Hang Clean and Jerks (#22.5/15, x1)
50 Wallballs (#10/6)
100 Double Unders
Endurance:
-Snatch balance+OHS
(60%-70%) 1+3×8
-Snatch swing high pull+power snatch
3+1×8
-Hang snatch under the knee
(60%-70%) 2×6
-Slow snatch pull
(80%-100%) 1×6