Weightlifting

Every 2:30, for 15 minutes (6 sets) of:

Snatch x 1.1

(rest 5-7 seconds between singles)

Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

Metcon

Every 10 minutes, for 20 minutes (2 sets) for times:

1000 Meter Row

15 Bar-Facing Burpees

15 Power Snatches (135/95 lbs)