Strength:
Snatch (3-3-3-2-2) @ 65%, 70%, 75%, 80%, 85% of 1RM.
*Take adequate rest between sets!
Metcon:
3 rounds for time…
15 Box Jumps (24/20) *Protect those shins!
10 KB Swings (53/35),
5 Muscle Ups or (10 false grip ring rows/10 ring dips).
On-Ramp:
Skills: Row, Air Squats, Sit-ups, Push-ups
For time…
500 meter row,
then, 3 rounds of …
20 Air Squats,
15 Sit-ups,
10 Push-ups.