Snatch

A) Build Up To Days Technical Heavy

• 1 Snatch Pull + 1 Hang Squat Snatch

B) 6x 30s On/30s Off:

• AMRAP: Power Snatch @30-35kg

C) Snatch Pull

• 3x1 @110-120%

Front Squat

• 5x2 @85-90%

*rest 3min between sets

Metcon

4x4min on/2min off:
Alternating A&B

A)

• 10 T2B
• 12 Heavy KB Swing @24kg
• 15 Heavy WB @20lbs

B)

• 50 DU
• 15m HSW (7.5m+7.5m)
• 6 bMU