Strength:
5 Sets for load:
3 Heavy Touch and Go Power Cleans
20sec Sandbag Hold (bearhug)
Rest 2:00
Metcon:
For time:
50-40-30-20-10 Air-Squats
5 Ring Muscle-ups
Weightlifting:
Power Snatch Balance + OHS + Snatch Balance
(3+3+3) @ 50% x 5
Box Power Snatch + OHS
(2+2) @ 70% x 4
Box Snatch
2 @ 80% x 4
Pause Snatch Pull
3 @ 100% x 4