Strength:
Overhead Squats
3-3-3-3-3
*pause for 3sec at the bottom of the last rep of each set

Metcon:
5 Rounds:
AMRAP in 3min:
3 Hang Power Snatch (#60/40)
6 Box Jump Overs
9 Pushups
*rest 1min between amraps
*start each amrap where you left off at the previous one

Mobility:
Lower Body

Weightlifting:
-Snatch balance + OHS
(60%) 1+3×3
(70%) 1+3×3

-Hang snatch + Hang snach under the knee
(80%) 1+1×3
(90%) 1+1×5

  • Tempo Snatch pull 5 sec' up 5 sec' down
    (80%) 1×8