Strength
Every 2 min for 12 min
Snatch complex
(1+1+1)
power snatch +full hang snatch + full snatch
(3 sets at each 80 & 85%)
Metcon
Every 5 min for 4 rounds
10 hang power snatch 95/65
250m row
200m run
Accessory
2x
10 banded face pull
40 sec hollow flutter kick