A. 15 min @ conversational pace:

Yoke Carry 20m

SA DB Row x 8-10/side

Split Squats x6-8/side

B. 9 min AMRAP:

9 Box Jumps

18 DB Thrusters

Hello 16.5.

16.30 Weightlifting:

A. Power snatch + snatch

A.1 Establish your daily max in power snatch + snatch. You can drop the bar after the power snatch.

A.2 When the power snatch gets too heavy I want you to skip it and continue with one snatch only. Establish a daily max in singles.

A.3 Drop down to 85% and do five additional sets but as TNG.

A.4. Drop down to 60% and do a 10-1 in power snatch + snatch. First you do ten power snatches and then ten snatches, then nine and nine, eight and eight, etc.