STRENGTH
Power snatch + overhead squat
Work up to a heavy 2 + 2
Alternate options:
Pick a weight and do 5-6 sets
Work on technique

 

METCON
“3”: For Time (12:00 time cap)
30 Power Snatch (115, 75)
30 Overhead Squat (115, 75)
30 Thrusters (115, 75)
Beginner option
30 deadlifts (95, 65)
30 front squats (95, 65)
30 push press (95, 65)

 

EXTRA CREDIT
Accumulate
Option A: 100 banded pull throughs
Option B: 100 Banded hamstring curls