Warm up:
Three rounds of:
200m row 10 burpees
3 rounds of:
10 back extensions
5 snatch press
5 muscle snatch
5 power snatch + overhead squat

Oly:
Squat snatch: every two min for 16 min ( 8 sets)
1@60% ­ 1@ 70% ­ 1 @ 75 ­ 1@ 80% ­ 1 @ 85% ­ 1 @ 85% ­ 1 @ 90% ­ 1 @ 95% o + One fail = 5 burpees

Metcon:
Complete as many rounds and reps and possible in 10 min of: 1 power snatch 60 kg 40 kg
1 overhead squat
1 squat snatch
2 power snatch
2 overhead squat
2 squat snatch
3 power snatch
3 overhead squats 

3 squat snatch

contar número repes total