STRENGTH:

Every 1 minute for 3 minutes (3 sets):

3 Muscle Snatch @ 60%

Then:

Every 1 minute for 3 minutes (3 sets)

3 Snatch High Pulls @ 80%

Then:

Every 1 minute for 3 minutes (3 sets)

3 Snatch Pulls @ 100%

Then:

Every 2 minutes for 8 minutes (4 sets):

3 Snatch Lift Off into Snatch @75%

(Perform the Snatch Lift Off pausing at mid patella for 2 seconds. DO NOT return the bar to the ground; however, finish the Snatch from the mid patella. Do this for three reps each set meaning the bar returns to the ground after performing the lift off into the snatch)

METCON:

Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps each the of Ground to Overhead. While Partner A works, Partner B Rests. While Partner B works, Partner A rests. Goal is to get to 30 Ground to Overhead in the least amount of rounds