Strength:
5 Sets:
3-pos Power Cleans (high hang, hang, floor)
rest 2:00 between
Metcon:
AMRAP in 15min of:
3 Power Cleans (#80/50)
9 Pullups
15 Wallballs (#10/6)
Mobility:
Lower Body
Weightlifting:
-Overhead squat with 4 pauses (5sec)
(50%) 1×3
(60%) 1×5
-Snatch with pause below the knee (3sec)+Snatch
(60%) 1+1 /3
(65%) 1+1 /2
(70%) 1+1 /2
(75%) 1+1 /1
(80%) 1+1 /1
-Power jerk
(60%) 2×3
(70%) 2×2
(75%) 2×2
(80%) 1×1
(90%) 1×1