CROSSFIT

Strength: OHS (3×5) @ 70% of 1RM snatch.

Metcon:
For time…
30 thrusters (65/95),
40 double unders,
15 power snatch (65/95),
80 double unders,
15 power snatch (65/95),
40 double unders,
30 thrusters (65/95).

ON-RAMP

Skills:

Hang Clean, Wall Balls

Metcon:

4 Rounds for time

8  Hang Cleans

15 Wall Balls