CROSSFIT

Strength
Every 2:00 for 16:00 (8 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps
Start around 60% and add weight if it looks
and feels good

METCON
Every :90 for 3:00 (2 sets)
10 DB Power Cleans 35/55
Max DB Shoulder to OH in remaining time
Rest 3:00
Every :90 for 3:00 (2 sets)
10 DB Shoulder to OH
Max DB Power Cleans in remaining time