Tuesday

Strength

Snatch 10×2 (on the min)

Deficit Snatch pulls 4×2

Metcon

5 rounds for time

6 hang power snatch 60/40kg

6 muscle ups

Saturday

Partner workout

10 rounds each

15 cal machine or 200m run

5 C&J @50/35kg

10 box jump overs

15 abmat situps

Monday

Strength

Back squat 10-8-6-20

Metcon

6 rounds

20 cal machine

10 lateral burpees over bar

5 Clean & Jerk @80/60kg (scale as needed)

Work rest 1:1