Strength: Back Squat
4x10 @ 60%. Every 2 min.
Met-Con: "Power Wheels"**
3 min AMRAP: 15/12 Cal Bike or Row, 12 Power Snatch (75/55)
3 min rest.
3 Min AMRAP: 15/12 Cal Bike or Row, 8 Power Snatch (95/65)
3 Min Rest
3 Min AMRAP: 15/12 Cal Bike or Row, 4 Power Snatch (115/80)
RX+(95/65), (115/80), (135/95)
Pick a weight that allows you to perform unbroken touch and go reps for at least the first set of every round. Appropriate percentages for each round, for those that have an accurate 1RM and who move the bar well, might be: 45%, 55%, 65%.
Like I talked about yesterday, the intensity is there for you today and you don't have to sacrifice your form or technique to find it. If you know your lifts are slower while you improve the movement, then push harder on the bike to make up for the lost time. Proper Mechanics, above everything else is what will get you fit and enable you to stay that way for a lifetime.