Snatch 15-12-9 reps
This is three sets with any rest needed between sets. This is task not time oriented so go as heavy as you can without sacrificing good form.
Touch and go at ground only.
If you are far from a mature Snatch substitute with OHS.

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Strength Bias

Press 5 x 3 then 10-7-4

Metcon (20 minutes max)

75 pound Thruster
Pull-ups

With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thrusters the third minute, and four pull-ups the fourth minute, continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.

Finish with Gymnastic/Skill Development

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