Weightlifting
Every 90 seconds, for 6 minutes (4 sets):
High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch)
Rest 90 seconds then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch (1 rep @ 65-80% of 1-RM Snatch)
Rest 90 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Snatch (1 rep @ 80+% of 1-RM Snatch)
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Metcon
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)
30 Double-Unders
6 Snatches (135/95 lbs)