Power Snatch - 50/5 x 2, 60/3, 70/3 x 3, 60/3 x 2
*Only if you have more than an hour to train
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Strength: Back Squat - 8 x 3 Reps @60% - EMOM
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WOD: 21-15-9
Burpee Box Jumps Overs - 20/14 L1, 24/20 L2, 30/24 L3
Alternating DB Snatch (From floor) 35/25 L1, 50/35 L2, 70/45 L3
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Recovery: 10 Mins Z1 Cardio (Pace where you can hold a conversation)
Pick your poison, Run, Row, Bike