STRENGTH
1) Sumo Deadlift: 6 x 2 for Speed @70%, every 60s then 3 x 2 @80% for Speed-Strength, every 60s.
– Reset on each rep.
– Beginner: 5 x 5, focusing on perfect execution. Rest 90s.
2) Power Snatch + Overhead Squat: Work up to EMOM weight in 3-4 sets. Rest 60s.
METCON
Open Workout 18.0
21-15-9
Dumbell Snatch 50/35
Burpees