Weightlifting
Building over the course of 20 minutes (10 sets):
Snatch Lift Off + Snatch (2 Snatch Lift-Offs + Snatch)
A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your lift-off, reset and perform a full snatch.
Metcon
Metcon (Time)
For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters