Oly Technique
Every 90 Seconds for 6 rounds (9 min)
Segmented Snatch Pull + Snatch High Pull + Snatch + 4 OHS @50-60%
Metcon
Every 2:30 for 6 rounds as fast as possible (15 minutes)
50 double unders / 50 double taps
10 single arm OHS 32/24kg
10 burpees Burpees over KB
Switch arms each round.
Accessory
3 rounds
8 Bench Press AHAFA
12 GHD / weighted sit-ups