Strength- 

Pause Front Squat

5×3

4 second hold on each rep 

Metcon-

3 Sets

250/225m Row

50 Double Unders

5 Power Snatch (145/100)

-rest 1 minute-

5 Power Snatch (145/100)

50 Double Unders

250/225m Row

*Rest 2 minutes between sets.