Warm-up
3 rounds:
12 – OHS (PVC or Appropriate Barbell)
10/5 – push ups
8 – ring rows
10/5 – push ups
8 – ring rows
Strength
Power Snatch: 5×2
Touch and Go, Ascending in weight
Power Snatch https://www.youtube.com/watch?v=I7TzLNg8uFU
Metcon
5 rounds:
10 – DB burpee step ups 55/35 DB or KB
15 – squat snatches 95/65
10 – Front Rach Lunges 55/35 DB or KB
15 – squat snatches 95/65
10 – Front Rach Lunges 55/35 DB or KB