Strength:-
Primer
5 light sets
1 x snatch pull + low hang squat snatch
Squat Snatch:-
5-4-3
2-2-2
1-1-1
Metcon:-
Mins 0-3
100 double unders + max alternating DB snatch 22.5/15kg
1 min rest
Mins 4-7
100 double unders + max DB thrusters 2x 22.5/15kg
1 min rest
Mins 9-11
100 double unders + max DB devils press 2x 22.5/15kg
1 min rest