Oly:
Snatch (full squat) 30-90 rest seconds between reps
2 @ 60% of 1RM
2 @ 70%
2 @ 75%
2 @ 80%
4 @ 85%
Strength:
50ft Farmer's Walks
Metcon:
AMRAP in 12
5 Deadlifts (245 / 155)
10 Box Jumps
15 Wallballs
Endurance:
Row
4 x 500m @ :05 faster than 2k pace
rest 1 minute between rows
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