Fitness

Metcon
A. 3 Sets of:

A1. 10 (Deficit) Stiff Leg DL
A2. 10/10 DB Tripod Rows

Metcon
B. 2 Rounds for time of:

20 MB Reverse Stationary OH Lunges(total)
20 DB Cleans 2x20/10kg
20 DUs
20 DB Push Presses 2x20/10kg
2 Wall Walks

Time Cap: 12:00min

Performance

Metcon
A. Find your technical max of the following complex:

3 Power Snatches with 3sec pause at the knees + 3 OHS

No step for- or backward during any of the lifts.

Metcon
B. For time:

9 - 6 - 3

Power Snatches 60/40kg
Bar Muscle-Ups