Warm Up

Löytyy taululta

Strenght (15-20 mins)
Power Snatch 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
10 min amrap
10 box jump/step up, step down
10 kipping pull ups / hardened ring rows
10 deadlifts @moderate weight @50% of 1rm