Strength:
Push-Press 5-5-5
Metcon:
AMRAP in 20min:
3 Ring Muscle-ups
12 DB Snatches (#22.5/15)
20 Lunges
Weightlifting:
-Snatch with pause in catch 5 sec' ascending weight
-Power snatch
(50%) 3×3
(60%) 2×3
-Clean+squat+power jerk
(60%) 1+2+1 3
(70%) 1+2+1 2
(80%) 1+1+1 2
-Clean pull with pause 5 sec'
(80%) 3×6