Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5
Strength:
10 Min EMOM
Min 1: 3 Power Snatch
Min 2: 3 Hang Snatch
Min 3: 1 Squat Snatch
Repeat for 4, 5, 6 and 7, 8, 9 (adding weight after each set)
Min 10: Heavy Squat Snatch
Metcon:
20 Min (E2MOM)
Min 1-5: Row 1 min, rest 1 min
Min 6-10: Bike 1 min, rest 1 min
Min 11-15: Ski 1 min, rest 1 min
Min 16-20: Sit ups 1 min, rest 1 min
Three minutes of work each exercise