Weightlifting

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from Mid Patella

(pause 2 seconds at mid patella on each of the lift-offs, after the pause on the second lift off, continue into snatch)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

6 Power Snatches (135/95 lbs)

9 Burpees Over the Barbell

12 Toes to Bar