Strength
8 min EMOM
Segmented Snatch Pull + Hang Snatch + Snatch Balance 55-60%
Segmented Snatch Pull - Pause Above Knee and at Power Position (mid thigh with chest up)
MetCon
22-16-10
Single Arm OHS 32/24kg (split reps in half each round)
HSPU
Double Unders x 4 (88-64-40)
14 minute time cap
Buyout
Tabata x 3 with plate (6 minutes)
Bicep curls
Tricep extensions
Shoulder Press
Plank