Strength 

Snatch Lift Off + Pause Snatch

へ

3 Sets

2 Snatch Lift off to Below the Knee + 2 Pause Snatch

@60-70% 1RM Snatch

*Pause in the receive for 3 seconds.

4 sets:

2 Snatch Lift off to Below The Knee + 1 Pause Snatch @75-75+% 1 RM Snatch

*Pause in the receive for 3 seconds.

Metcon

12-9-6

Deadlifts (275/185)

Box Jump Overs (30/24)

-rest 3 minutes-

15-12-9

Deadlifts (185/125)

Box Jump Overs (24/20)