Strength:

•  Power Snatch + OHS 5 x 1 + 2 @ 60-70%
• Full Snatch 4 x 2 @ 80%+

MetCon:  Tabata Time!

•  Tabata: 30 sec. work w/10 sec. rest x 4 min.  Score is max reps.
• Wall Balls
• Rest 3 min.
• 3 RFT
• Underhand Strict Pull-ups x 7
• Burpee Box Jumps x 15

Auxiliary:

• GHR 3 x 5
• Plank holds 3 x 2 min. (no moving at all!)