Strength
Snatch complex
Snatch w/ 3 sec pause at Knee + 3 OHS
(12 Min to Build to a heavy complex)
-Shoot for about 70-75% Of 1RM
Metcon
3 rounds of Max Effort:
1 Min of Sumo Deadlift High Pull 95/65
1 Min of GHD
1 Min of Thrusters
1 Min Hollow rocks
1 Min Rest
Scale
75/55
Sit ups