Burgener Warm Up followed by Snatch work..
Power Snatch
Hang Snatch
Squat Snatch
3 working sets adding weight each set
Metcon:
400m run
max wall balls until 5 min time cap
rest 1 minute
400m run
max snatches 95/65 to 5 min time cap
rest 1 min
400m run
max weighted lunges (stationary) 95/65 to 5 min time caps
score is total reps
