Monday - New Hope

Group warm up
Line drills
Empty bar warm up

Strength
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch + 3 OH squats
Level 3 Full snatch, level 1 & 2 catch as deep as possible

Starting with an empry bar then building over the course of the five sets. Record the heaviest set

Metcon
Every 6 minutes, for 18 minutes (3 sets):
200m run
3 Muscle-Ups, L2 5 chest 2 bar, L1 5 pullups
10 Push Press 135/95, 95/65, 75/55
10 Overhead Walking Lunges 135/95, 95/65, 75/55
*rest the remainder of the 6 mins if you finish before the 6 mins is up