Wednesday:

 Warm-up

5 minutes of cardio of choice
snatch grip barbell complex
-deadlifts
-power snatch
-pulls
-squats

Weightlifting

Snatch

2@ 60%
2@ 65%
3x2@ 70%

Weightlifting

Snatch Pull (4x3@ 80%)

Weightlifting

Back Squat (4x3@ 70%)

Metcon

Metcon (AMRAP - Reps)

3 minute AMRAP
burpee box jumps (24/20)

Rest 1 minute between metcons

Metcon

Metcon (AMRAP - Reps)

3 Minute AMRAP
wall ball shots (20/14 to 10/9ft)

Metcon

Metcon (AMRAP - Reps)

1 minute AMRAP
max unbroken pull upsonce your drop off the bar, your reps are done