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