Strength
5 sets of
2 snatch deadlift + 1 snatch (starting at 55% climbing no higher than 75%)
Metcon
3 rounds
21 ghd sit up
15 shoulder to over head 95/65
9 burpees
Cool down
3 rounds
30 hollow rocks
10 bent over db fly
10 db front raise
5 sets of
2 snatch deadlift + 1 snatch (starting at 55% climbing no higher than 75%)
3 rounds
21 ghd sit up
15 shoulder to over head 95/65
9 burpees
3 rounds
30 hollow rocks
10 bent over db fly
10 db front raise