Strength:-
6 x 1 snatch complex increasing in weight, start at 50% and build
Snatch pull + hang squat snatch+ Squat Snatch
Pairs Metcon:-
Relay style, Partner 1 completes, part A then partner 2
Run 400m as a pair
Part A – 18 Thrusters 40/30kg + 21 Pull ups
Run 400m as a pair
Part B – 15 Front squats 40/30kg + 21 T2B
Run 400m as a pair
Part C – 12 Power Snatch 40/30kg + 21 HSPU