Strength:
Hang Snatch
2-2-2-1-1
Pause for 2sec above the knees before completing the lift.
Metcon:
For time:
Run 400m
50 Pushups
30 Wallballs (#10/6)
10 Overhead Squats (#80/50)
30 Wallballs
50 Pushups
Run 400m
(20min timecap)
Endurance:
Core:
3 Sets:
30sec Hollow Hold
30sec Arch Hold
30sec Plank
Then For time:
Run 1600m
Row 2000m
Run 1600m