Strength
Power snatch
2-2-2-2-2
*Drops allowed
METCON
For time:
12-9-6-3-1
Squat snatch
Bar facing burpees
Firebreathers
White: 75/50 95/65 115/75 135/95 145/105
Silver: 95/65 135/95 155/105 165/115 175/125
Gold: 115/75 135/95 165/115 185/125 195/135
Legendary: 135/95 155/105 185/125 205/135 225/155
Accessory work
Crossover symmetry
3x each
Archer
Pulldown
Tiger walk
Weightlifting
30 pvc pipe snatch grip sots press
Core
5 sets of max L-sit hold (on plates)