Warm-up:

 500m row

 30 strict press

 30 PP

 30 split jerk

  

 

Strenght:

 

Split jerk:

7x2@90%

​

Ladder Squat snatch:

5x3 Touch & Go

Begin @60% 

​

Metcon:

  

500 m row

100 Air squat

50 C2B

​