Strenth

snatch pull (low and straight arms)

3×5 @ 100-120%

snatch balance

build to a heavy single

met con

with a partner (finish all reps before moving on)

100 toes to bar

90 power cleans 75/45

80 front rack lunges dumbbells 50/35

70 cal row

60 1 arm dB snatch 70/50

50 front squats 75/45

40 burpees

30 hspu

20 man makers

10 Turkish get ups