Strength:
DB Z-Press 6-6-6-6-6
20sec Hollow Hold after each set
Metcon:
5 Rounds:
AMRAP in 3min:
6 C2B Pullups
9 Deadlifts (#85/55)
12 Jumping Lunges
*Rest 1min between amraps
Weightlifting:
-Snatch with 2 pauses
(60%) 3×3
(70%) 3×3
(75%) 2×2
-Hang power snatch
(60%) 5×3
(65%) 3×3
-Clean + jerk
(70%) 2+2 /3
(75%) 2+2 /2
(80%) 1+2 /2
-Clean pull with 3 pauses & slow eccentric
Start (50%) ascending weight 1×8