Snatches or Barbell Hip Thrusts??

Weightlifting

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

2 Snatch Lift-Offs + Snatch

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

Build from approximately 70% to today’s heavy. 

OR

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

Barbell Hip Thrust x 3 Reps @31X3

Build over the course of 10 sets to today heavy 3 reps at a tempo of: Explode up, pause for three seconds with glutes contracted, lower for three seconds, pause and de-load at the floor.

Metcon

Five rounds for time of:

50 Double Unders 

20 Alternating Lunges with KB/DB Farmer’s Carry (24/16 kg)