Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 snatch
rest 1 min bwn rounds
Then start to go up on weights for main parts
Snatch
5-4-3-2-1-1-1, build to heavy single. (choose to do 1-3 heavy singles)
rest 1-2 min bwn sets
then
3x3 reps @70-75% of todays heavy single (squat snatches)
rest 1-2 min bwn sets
Put the best snatch weight on that result area. Work to heavy single for the day and remember we are doing this after metcon and punch of midbody work so stay tight on core. We are practising lifting little bit "tired" so it might not be the best lift but still have fun and do the best you can!