Strength.
Push Jerk
3-3-2-2-1-1
Metcon:
6 Rounds for time:
16 KB Front Rack Lunges (#24/16, x2)
Run 200m w/KB (#24/16, x1)
2 Rope Climbs
Weightlifting:
-Hang snatch+High pull
(60%) 3+1 3
(65%) 3+1 3
(70%) 2+1 2
-Power jerk Snatch grip behind the neck
(70%) 3×3
(75%) 2×3
(80%) 2×2
-Snatch with pause 5 sec' under the knee
Start (60%) 1×8 ascending weight