For strength, do 7 sets of the snatch complex and add weight each time. Make sure each set is pretty, with minimal press out.
The metcon should be hard and fast. Novices should choose a lighter thruster weight and do a combination of pull ups and ring or parallette dips. Depending on your proficiency, you may do 2:1 or 3:1 ratio.
Lastly, our cash out will be banded sprints. Partner up and use a green band around the runner’s waist. Your partner will stand behind you in an athletic stance to resist you running forward. You should aim to get a lot of quick steps per mat. (at least 6 per mat) Switch off and alternate for 5 total untimed rounds.
Every 90 seconds for 7 sets:
Power snatch + snatch
5 banded sprints, 4 mats