Strength:
Overhead Squats
4-4-3-3-3
Metcon:
5 Rounds for max reps:
2:30min cap:
Run 200m
AMRAP in remaining time:
4 Power Snatches (#60/40)
8 Wallballs (#10/6)
*Rest 1:30 between rounds
Weightlifting:
Warmup + mobility:
-Duck walk with stick
-High heels squat
-Elephant walk
-High pull + Squat Snatch
(50%-60%) 3+1 /8
-Hang Clean
(60%-70%) 3×8
-Snatch Press in Squat position
Light weight
10×5