Part 1) Mobility / Dynamics
Part 2) Skill/ Strength
Top to bottom Snatches – 5×2 (high hang / hang/ ground) – try not to let the bar go through the set. work up in weight and Make that last set of 2 a challenging weight.
Then find a heavy 1 rep power snatch for the day
Part 3) Metcon- 5 rounds for time
10 snatches (75/55), 10 box jumps (24/20), 10 air squats
Part 4) Coaches choice tabata!