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Warm-up:
4 Steady Rounds
12 Kettlebell Swings
12 Goblet Squats
Run 200m

Strength:
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

LITE = 6 Alt. DB Snatches EMOM for 12 Mins.

Metcon:
3 Rounds:
30 Thrusters 75/55lbs
20 Bar Facing Burpees
10 Strict Handstand Push-Ups

SCALED/LITE = Can use DBs for thrusters - sub hspu for push-ups.

Side Work:
Row or Ski 750m x 5
Rest 2:00

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