Strength:
Paused Weighted Dips (bars/boxes)
3-3-2-2-2
Pause for 3sec at the bottom of each rep
Metcon:
For time:
Row 1000m
15 Clusters (#60/40)
Run 800m
15 Clusters
200 Double Unders
Weightlifting:
-Snatch balance+over head squat
(60%) 1+3 /3
(70%) 1+2 /3
(75%) 1+2 /2
(80%) 1+1 /2
-Hang snatch below the knee
(65%) 3×3
(70%) 2×3
(75%) 2×2
(80%) 2×2
-Front squat+power jerk
(60%) 2+1 /3
(70%) 2+1 /2
(75%) 1+1 /2
(80%) 1+1 /2