Strength
5 rounds every 2 min
1 snatch + 1 low hang snatch + 1 pause oh squat@80% of snatch
Metcon
For time
10-8-6-4-2
Shoulder to over-head 135/95
10-15-20-25-30
GHD sit up
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
5 rounds every 2 min
1 snatch + 1 low hang snatch + 1 pause oh squat@80% of snatch
For time
10-8-6-4-2
Shoulder to over-head 135/95
10-15-20-25-30
GHD sit up
3 rounds
8 SRDL
8 KB/DB row
8 GHR