Strength:
Bulgarian Split Squat
5-5-5-5-5 (each leg)
*use kb/dbs/barbell
Metcon:
AMRAP in 16min of:
5 Devil Presses (#22.5/15,x2)
12 Box Jump Overs
5 DB Thrusters (#22.5/15,x2)
Run 200m
Weightlifting:
-Snatch High Pull+Hang Snatch
(60%) 3+1/3
(70%) 3+1/6
-Hang Snatch Under The Knee
(60%) 2+1/3
(70%) 1+1/6
-Squat Snatch RM 1
(Increase weight)