Workout:
Every 2 minutes for 7 sets
2 Power snatch (high, mid and below the knee) + 3 OHS
Increase weight each set
Metcon:
Every minute, on the minute, for 21 minutes:
Minute 1 – Row 250/200
Minute 2 – Goblet Squat x 8 reps 55/35
Minute 3 – Alternating Lateral Lunge x 16 reps