Snatches!

Weightlifting

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

Slow Pull Snatch + Snatch

(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

Metcon

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Run

10 Overhead Squats (155/105 lbs)