Skills:
Rope Climbs
Then,
2 Position Snatch

Strength:
2-Position Snatch
3 @ 70%
2 @ 75%
1 @ 80%
*2-position: High Hang + Knee
*3 sets of the 3 reps, 2 sets of the 2 reps

Metcon:
For Time…with a 15 minute Time Cap
21 Hang Power Snatches
4 Rope Climbs
15 Hang Power Snatches
3 Rope Climbs
9 Hang Power Snatches
2 Rope Climbs
*Goal= Sub 12-mins…

L1: 95/65, 115/85, 135/95, Legless Rope Climbs
L2: 75/55, 95/65, 105/75, Rope Climbs
L3: 65/45, 75/55, 95/65, Rope Climbs or Scaled RC
L4: DB Snatches, 1:2 RR