Strength:
7 Sets for load or practice trchnique:
Snatch Pull + Power Snatch (1+1)
Metcon:
AMRAP in 20min:
Run 200m
12 Wallballs (#10/6)
1-2-3-4.... Rope climbs
Endurance:
Every 4min for 8 rounds:
Run 400m
AMRAP:
10 KB Swings
8 V-Ups
6 Burpees