Strength:
work up to a heavy single
hang snatch pull + snatch pull + full snatch
Metcon:
Rx
50-40-30-20-10
db snatches, 50/35
21-18-15-12-9
burpees
Intermediate
40-30-20-10
db snatches
18-15-12-9
burpees
Beginner
30-20-10
db snatches
12-9-6
burpees
Post heaviest load and times to comments.
https://youtu.be/m7M0TT532QY