Strength
Alt front rack lunge
6-6-6-6-6
Metcon
21, 15, 9
shoulder to overhead 45/30
Overhead squat
toe to bar
Olympic Lifting
Complex
Power snatch + hang squat snatch + squat snatch + 2 Overhead squat
Strength
Alt front rack lunge
6-6-6-6-6
Metcon
21, 15, 9
shoulder to overhead 45/30
Overhead squat
toe to bar
Olympic Lifting
Complex
Power snatch + hang squat snatch + squat snatch + 2 Overhead squat