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.