Fitness

Metcon
A. 3 Sets of:

A1. 6-8 RDLs
A2. 5/5 OA DB Push press(Build up to a 5RM)

Metcon
B. 5 Rounds for time of:

5 L-Sit Pull-ups
10 DB Snatches 20/10kg(total)
15 KBS 24/16kg

Performance

Metcon
A. Build up to a technical max of the following complex:

1 Power Snatch + 2 Hang Power Snatches + 3 OHS

Metcon
B. 3 Rounds for time of:

50 DUs
10 Muscle Snatches 40/30kg