Friday - 100223

Strength:
14min build up to an RM1 Paused Overhead Squat (3sec pause at the bottom)

Metcon:
5 Rounds for time:
7 Overhead Squats (#50/35)
400/300m Row
14 Box Jump Overs

Weightlifting:
No Jump Power Snatch + OHS
(3+3) @ 60% x 5

High Hang Squat Snatch + OHS
(3+3) @ 70% x 5

Pause Hang Squat Snatch
(1+1) @ 80% x 5

Stanch Pull
4 @ 110% x 5

Shoulder Press
5 @ 50% x 5