Strength:
4 Sets:
5-10sec Ring Support
Max Ring Dips
5-10sec Ring Bottom Hold
Metcon:
AMRAP in 15min of:
10 DB Snatch (#22.5/15, x1)
20 V-Ups
10 DB Hang Squat Cleans (#22.5/15, x1)
Outdoor:
For time:
Buy-In: 1500m Run
Then, 20 Rounds of:
5 Burpees
10 Push-Ups
15 Air Squats
Cash-Out: 1500m Run
Weightlifting:
-Snatch Balance
(60%) 3×3
(70%) 3×3
-Start position + pull up to knee (technique practice)
-Snatch pull + Squat Snatch
60%-70% 1+1/8