Strength:
Back Squat
3-3-3-3-3
*Pause for 2sec at the bottom of the first rep of each set
Metcon:
7 Rounds for time:
12 KB Swings (#24/16)
8 Burpee Pullups
4 Sandbag Squats (#75/45)
Weightlifting:
-Split jerk
(60%) 2×8
-Hang clean
(60%) 5×5
-Squat clean+Split jerk
Starting weight 60% up to 100%
1+1/ 8