Weightlifting:
Every :90 x 7 Rounds
1 Paused Power Snatch (3 count pause at the knee) + 1 Power Snatch
Work to a moderately heavy complex for the day, not to a max.
Metcon:
1 Round every 2 minutes x 7 Rounds
50 Double Unders
7 Hang Snatches (95#/65#)