Warm Up
Stretch/Mobilize shoulders

3 rounds
1 lap run
10 hang muscle snatch
20,30,40s OHS hold

Technique
Highlight the importance of keeping your arms straight and lats tight in the drive phase then a FAST turnover when getting under the bar
Strength
POWER SNATCH
Power Snatch
5×2 @ 105-110% of 5RM

The Build Up;
1×10 empty bar
1×5 @ 50%
1×3 @ 70%
1×3 @ 85%
1×1 @ 95%
5×2 @ 105%

Metcon
CF.18.06.08
For time:

30/20 Cal bike (45/30 cal Schwinn)
45 DB clean and jerk 22.5/15
60 Pull ups