Skill: Squat snatch with a pause at the bottom.
Use this day as a skill day. If you are proficient at this lift then you are free to test yourself with heavy weight. Otherwise use the coach and focus on technique
Conditioning: 4 Rounds for time with a 20 cal on the assault bike buy in.
10 Front rack lunge steps
10 Shoulder to overhead
10 Burpees
10 Hang power cleans
20 Cal assault bike cash out
Extras:
4x10 Back extentions
3x8 Back squat