Strength :
1a) Wide Stance Box Squats
7×3 every 60 sec
60-70% of BS Max
1b) Power Snatch
Work up to heavy single you will use in metcon
Metcon :
“Open WOD 13.1”
AMRAP 17:
40 Burpees
30 Power Snatch (75, 45)
30 Burpees
30 Power Snatch (135, 75)
20 Burpees
30 Power Snatch (165, 100)
10 Burpees
AMRAP Snatches (210, 120)
Score = total reps
*Scale as needed