Press, 62.5% x15
Pullups, 15 reps with a moderately easy band
Metcon
Every minute on the minute for 10 minutes:
2 Hang Power Snatch+OH Squat
The metcon shouldn't even feel like a "metcon." It's more of an opportunity to work technique on the snatch and overhead squat. The weights will be up to you (with my input of course) with the idea being to start fairly light and increase to something moderately challenging but not impossible.
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