warm up:
same as yesterday
mobilize
A.
Power Snatch to max
Full Snatch to max
B. Class Metcon
C.
3×3 slow ring pull-ups(adjust speed to make 3 very hard)
3×10 alternating db strict press(hold Dumbell at lockout at the top. Bring first arm to shoulder and press back out. Then switch. Each press is a rep so this will be 5 per side.)
3×25 ghd sit-ups
D. Nose breathing Run or Row
3×1000 m with 2 min rest