Strength:
Every 2:30 for 15min:
Front Squat
2-2-2-2-2-2
Metcon:
AMRAP in 18min of:
18 DB Snatches (#22.5/15,x1)
15 DB Situps (#22.5/15,x1)
12 DB Front Squats (#22.5/15,x2)
9 Pullups
Weightlifting:
Box Muscle Clean + Front Squat + Push Press
(3+3+3) @ 60% x 5
Box Power Clean + Front Squat + Jerk
(2+2+2) @ 70% x 5
Box Clean + Front Squat
(2+2) @ 80% x 3 , (1+1) @ 85%…
Deficit Clean Pull
3 @ 115% x 5
Split Stance Push Jerk
8/8 x 5