Strength:
Tempo Dips @5310
3-3-3-2-2
*add weight if possible

Metcon:
AMRAP in 14min of the ladder:
3-6-9-12...
Hang Power Cleans (#43/30)
Front Squats (#43/30)
Toes-to-bar

Weightlifting:
-Barbell Box jump 20/15kg 5×5

-Snatch grip press 5×5 Ascending weight

-Snatch balance
(60%) 3×3
(70%) 3×2
(75%) 2×2

-Slow Snatch pull
Start (60%) 1×8 (ascending weight)