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

camille fronin