Weightlifting
Shoulder Press (@40%x5,50%x5,60%x5)
(8min)
Snatch (@(85%+15#)x1x4)
(20min)
4 rounds of single rep of Snatch @ 85% of 1RM+15lbs
4 rounds of single rep of Snatch @ 85% of 1RM+15lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 Handstand Push-ups
6 Overhead squats 95/65
9 Burpee over bar
3 Handstand Push-ups
6 Overhead squats 95/65
9 Burpee over bar
GYM1010 
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