Skill/Strength:
Every 2:30 for 5 Rounds
1 Power Snatch+2 Squat Snatches+1 Overhead Squat
-Shoot for around 80% 1RM Power Snatch

Metcon:
21-15-9
Box Jump Over Step Downs 24/20”
Cal Bike

Accessory Work:
Every 1 min for 10 mins do
5 Banded Strict Press, 40% 1RM Strict Press (red bands)
-Rest 5 mins
Every 1 min for 10 mins do
5 Banded Deadlifts, 50% 1RM Deadlift (green bands)

Each for time
Row: 7x600m, rest 1:30 between efforts
-Rest 4 mins
Row: 5x350m, rest 1 min between efforts

Mobility:
3 min trap smash per side