Strength
Push press
3-3-3-3-3
Metcon
3 rounds for time
15 hang power clean 40/30
10 alt front rack lunge
10 ring dip
Olympic Lifting
clean pull, clean high pull, clean
Strength
Push press
3-3-3-3-3
Metcon
3 rounds for time
15 hang power clean 40/30
10 alt front rack lunge
10 ring dip
Olympic Lifting
clean pull, clean high pull, clean