Strength:
Overhead Squat
3-3-2-2-1
Metcon:
3 Rounds for time:
400m Run
30 Plate G2OH (#20/15)
30 Weighted Step-ups (#20/15)
Weightlifting:
-Snatch with pause under the knee
(60%) 3×3
(65%) 2×2
(70%) 2×2
(75%) 2×2
-Power jerk behind the neck
(60%) 2×3
(70%) 2×2
(80%) 2×4
-Front squat
(60%) 4×1
(70%) 1×1
(60%) 4×1
(80%) 1×1
(60%) 4×1
(90%) 1×1