A. Every 1:30 for 7 rounds – 1 Snatch High Pull + 1 Slow Negative to the Low Hang(6 seconds) + 1 Hang Snatch; start at 60% and go up by feel each round.
B. Back Squat – 5RM, -5%, -10%; pause 2 sec on the first two reps, 5# heavier than last time.
C. AMRAP 9
Run 100 meters
Rest :15 sec
Try to stay consistent here. 15 sec is not long enough to recover from an all out sprint. Find a pace you can stick with through the whole 9 min.