Strength:

Snatch & Snatch Grip RDL: 

a.) 3-3-3 Power Snatch (0:03 Pause in catch) (3 Singles-NO TNG) 

-Don’t Exceed 75% of Power Snatch 

B) 5-5-5 Snatch Grip RDL (85% of 1RM Snatch for all sets) 

Metcon:

Every 2-mins for (6) Rounds 

100m Run 

2 Power Snatches 

L1: 200m Run,135/95

L2: 100m Run, 95/65

L3:100m Run,75/55

L4: 100m Ru, 6 DB Snatches