Warmup

400 m run
empty bar
1 min overhead hold
1 min dead hang
go over hang power snatch
5 snatch push press from back rack position
5 snatch from hip
5 snatch above the knee
load weight 75/55

metcon

3 rounds of;
30 hang power snatch 75/45-55
30 wall ball shots 20/14

cooldown

4x with partner
25 leg push downs
1 min. plank hold