Strength/Skill
Snatch Complex (1 complex EMOM for 10 mins)
1 Snatch Pull from floor (pause at knee) + 1 Hang Squat Snatch + 1 OHS (pause at bottom)
Sets 1-5: build to working weight
Sets 6-10: all at same weight (try to add wt. if you did this last Thurs)
Conditioning
As many rounds & reps as possible in 12 minutes:
1 Rope Climb (scale to: 2 rope get-ups & lowers)
6 Box Jumps (30/24) (scale to: lower box or step-ups)
12 Deficit (#45 plates) Hand Release Push-Ups (scale to: non-deficit or assisted push-ups)