Warm Up
3 rounds
15 cal assault bike
5 inch worm + push up
5+5 squat strech / lunge elbow strech / hip switch
10 scapula pull ups or rolls + 10 kipping movements (both grips)

Weightlifting
Snatch Pull + Power Snatch + Squat snatch 6x2+1+1reps@65-75% of 1rm snatch
rest 2 min bwn sets

Metcon prep:
take movement testing and make plans to go through this!

Metcon with partner
6x3min on / 1min off
1 min max double unders (you go, I go)
1 min max db snatch or wall ball shots (you go, i go)
1 min max reps of squat snatches or power snatches
target is 100 du's / 25-30 db snatch or wb's / 6-8 squat snatches
you go, i go on every movement
main goal is to get 50 reps of squat snatches in. (25 per person)

eli jos meet yksin, esim 15 sec on / 15 sec off x 2 kertaa tai 30s on / 30s off
target reps silloin puolet tuosta kokonaisuudesta.