Saturday

Strength

Clean & Jerk 3-3-2-2-1-1

Hang Snatch 3-3-2-2-1-1

Conditioning

3 rounds for time

15 dumbell Thrusters 20kg

15 box jump overs

Friday

Metcon

For time

50-40-30-20-10 cals

assault bike

40m sled push between sets (100kg)

rest 5 minutes

For time

15 Back squats 100kg

1000m row

12 Back squats 100kg

1000m row

9 back squats 100kg