Strength:
Deadlift 2-2-2-2-2
Pause for 3sec at knee height
Metcon:
2 Rounds for time:
30 Wallballs (#10/6)
15m DB Overhead Walking Lunges (#22.5/15, x1)
30 Box Jumps
15m DB Overhead Walking Lunges
Weightlifting:
-Muscle Snatch from hang
(technique work)
-Snatch from blocks below the knee
3x3 (60%)
2x3 (65%)
2x3 (70%)
2x2 (75%)
-Snatch pull (3 pauses)
Start (60%) x8 Ascending weight
-Vertical jump 20/15 bar 3x12