Strength:
Back Squat - 15min build up to an RM3
Metcon:
3 Rounds for time:
Run 800m
20 Pullups
20 Dual DB Box Step-Overs (#22.5/15,x2)
Weightlifting:
Power Snatch Balance + OHS + Snatch Balance
(3+3+3) @ 50% x 3
Hang Pause Power Snatch + OHS
(3+3) @ 60% x 4
Hang Pause Squat Snatch
(1+1) @ 85% x 4
Back Squat
5x5