Workout:
Complete this complex every 2 minutes for 20 minutes:
1 Snatch Pull (Focus on the acceleration of the bar vertically using the legs and hips then pulling the elbows high and out to the side)
1 Hang Snatch (Starting just above the knee using the same arm action work on an aggressive pull under the bar)
1 OHS (Focus on driving the bar to the ceiling with your whole body)
When performing the Snatch Pull think about that feeling and transfer it over to the Hang Snatch. Don’t just go through the reps.
Metcon:
Every 3 minutes for 12 minutes complete:
30 Wall Balls
5 Muscle ups or 10 C2B Pull ups