Strength:
work up to a heavy power snatch + overhead squat (without moving your feet)
Metcon:
Rx
20 min ladder:
10 double unders*, +10 every round
1 snatch, @100% of strength, +1 every round
*sub 20 single unders, +20 every round
Scaled
20 min ladder:
10 single unders, +10 every round
2 snatches, +2 every round
Post loads and rounds plus extra reps to comments.