Strength:
Thrusters
3-3-3-2-2-2
Metcon:
For time:
Run 800m
30 DB Snatch (#22.5/15)
30 Box Jumps
150 Double Unders
30 Front Squats (#60/40)
30 DB S2OH (#22.5/15, x1)
Weightlifting:
-Snatch press in deep squat
5×5
-Snatch balance
(60%-70%) 3×6
-Snatch with pause under the knee
(60%-70%) 2×8
-Hang High snatch pull
10,15,20 kg bar 4×15