Strength
Back squat
3×3
Back rack lunges
2-3×6-10 reps (3-5 per leg)
Met con
5 min amrap
Row 200 meters
50 double unders
Rest 2-4 mins
20 ghd sit ups
16 dB snatch
15 ghd sit ups
12 dB snatch
10 ghd sit ups
8 dB snatch
5 ghd sit ups
4 dB snatch
Alternate, or evenly split reps on arms