Skill/Strength:
Every 2:30 for 5 Rounds
1x [2 Low Hang Snatch High Pulls+2 Power Snatches]
-Start at 70% Power Snatch max and add load each round
-Drop the bar after the 2 high pulls, and for each power snatch

Metcon:
8 Rounds
8 GHD Situps
8 Front Squat 135/95lbs
14 min cap

Accessory Work:
3 Rounds for quality
1 min sandbag bear hug 150/100lbs
1 min Handstand Hold
1 min Wall Sit

Mobility:
3 min hamstring smash per side