Weightlifting
Power Clean + Push Jerk ((1+2)@(65%+11#)x4)
Power clean+push jerk
(15min)
4 Rouunds of 1 Power clean + 2 Push Jerk @ 65% of 1RM C&J + 11#
4 Rouunds of 1 Power clean + 2 Push Jerk @ 65% of 1RM C&J + 11#
Snatch High Pull + Low Hang Snatch Pull ((1+3)@(60%+11#)x4)
https://youtu.be/WXoIHlJ7u4s
(15min)
4 Rounds of 1 SHP + 3 LHSP@60% of 1RM Deadlift +11#
4 Rounds of 1 SHP + 3 LHSP@60% of 1RM Deadlift +11#
Metcon
Metcon (Time)
For time,
12-9-6-3 reps of
Snatch 95/65
Burpee
12-9-6-3 reps of
Snatch 95/65
Burpee
(10min)
GYM1010 
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