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