Snatches or Deadlifts??

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

2 Snatch Lift-Offs + High Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set.

OR 

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 5 Reps 

(21X1 – Two count lower, reset and release hands at the bottom, explode up, one second pause at top)

Metcon

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

40 Double-Unders

15 Pull-Ups

10 Burpee Box Jump-Overs (24″/20″)