STRENGTH

Spend 8 min to find 1RM Snatch,

followed by;

6 min EMOM- 3 rep Snatch @75% 1RM

 

METCON

10 min AMRAP
3 Overhead Squat (95/65#)
3 Box Jump (24/20″)
6 OH Squat
6 Box jump
9 OH Squat
9 Box jump
12 OH Squat
12 Box Jump
etc…