Strength:
Hang Snatch High Pulls
5-5-4-4-3-3
Metcon:
For time:
24 DB Push-Press (#22.5/15,x1)
24 DB Overhead Lunges
32 Toes-to-bar
32 Hang Power Cleans (#43/30)
40 Wallballs (#10/6)
40 Cal Row (or 28 Bike)
Mobility:
Lower Body
Weightlifting:
-Overhead Squat
(70%) 3×3
(75%) 3×3
(80%) 2×2
-Squat Clean+Hang Squat clean
(60%) 1+1 /2
(70%) 1+1 /2
(80%) 1+1 /6
-Front Squat / Max Out RM1