Strength:
Romanian Deadlift 8-8-8-8
*rest 2min between sets
Metcon:
5 Rounds for time:
12 KB Thrusters (#24/16, x1)
10 KB Front Rack Lunges (#24/16, x1)
8 Toes-to-bar
6 HSPU
4 Burpee-Pullups
Weightlifting:
-Kettlebell jump squat and high pull
-Snatch pull with 3sec pause below knee (without full extention)
3×8 (80%) escending weight
-Snatch pull with 3sec pause below and above knee
(without full extention)
2×8 (80%) ascending weight
-Snatch pull with 3sec pause above knee+full extention
1×8 (80%) ascending weight