Strength:
Weighted Chinups
5-4-3-2-1
*hang for 20sec after the last rep of each set (weighted)
*rest as needed
Metcon:
AMRAP in 16min of:
Run 200m
15 Overhead Squats (#60/40)
Run 200m
25 Kettlebell Swings (#24/16)
Weightlifting:
-Squat Snatch with pause above the knee
(60%-70%) 2×8
-Hang Clean under the knee
(60%-70%) 3×8
-Push press in split position
8×5 (Up to 50%)