Warm-up/Mobility
Joints/poles/10s
3-way lat stretch
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Strength/Skill
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
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Build over the course of the 8 sets to something heavy-ish for today.
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Metcon
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees
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Accessory Work
5:00 jump rope practice