Workout:
9 Minute EMOM
1. Hang Power Snatch x 2
2. Snatch x 2
3. Overhead Squat x 3
Rotate through the movements. 1st minute complete 2 Hang Power Snatch
2nd minute 2 Squat Snatch, 3rd minute 3 Overhead Squats.
Increase the weight after each minute, then start lower at the beginning of each round.
If you start with 95lbs for the 1st minute, then increase to 105lbs for the Snatch and then 115lbs for the Overhead sqaut.
For the 2nd round start higher than 95lbs.
Metcon:
4 RFT
Run 400
Then 2 Rounds:
5 Pull ups
10 Push ups
15 Air Squats