STRENGTH
7 sets of:
Power Snatch (2 sec pause at knee)+
Hang Squat Snatch

METCON
“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

3 rounds For Reps