Strength
Power Snatch + Hang Squat Snatch + Squat Snatch - Work up to heaviest
Front Squats - 5x7 sets
Metcon 1
EMOM x15 mins
Min 1: 6 Pistols + 2 Muscle-ups
Min 2: 2 Hang Power Cleans + 2 Front Squats
Min 3: 3 Bar-facing Burpees + 3 Handstand Push-ups
Metcon 2
5 Rounds
7 Front Squats (185)
14 Ring Push-ups
21 Double Unders
WOD
15 min AMRAP
100m Overhead Plate Carry (45)
20 Pull-ups
30 Lateral Plate Jumps
40' Handstand Walk
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