Strength:

Touch and Go Deadlift: 5 sets of 5 Building to a 5RM, Rest 2-3:00

Power Snatch + Overhead squats: 3 sets working up to Metcon Weight, Rest :60

Metcon:

For Time:

30 Power Snatch (115,75)

30 Overhead Squats

30 Thrusters

10:00 Cap

Extra Credit:

Accumulate 150-200 Banded Pull throughs (big sets of 30-50)

**Superset with :60 Holds of L-Sit or Hollow or RKC Plank