WOD Mo

Warm-up
200m run
20 barbell side bents
200m run
20 bent over row
200m run
20 landmine twists
200m run

snatch positions

Weightlifting
Snatch (4×3)
2 position snatch
5×3
each rep has a pause below knee and above knee
3-5 warm up sets á 2-3 reps
2×4 @60%
3×3 @70%
4×3 @75%

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 7
burpee pull ups