WEIGHTLIFTING:
5 SETS
-3 Snatch Pulls (3sec pause below the knee) -2 T&G Snatches (full) -1 Snatch Balance
*Work to a max for the complex
Rest 2:00
METCON
4 Rounds
9 Deadlifts @ 135 lb / 95 lb
100 M Run
7 Hang Power Cleans @ 135 lb / 95 lb
100 M Run
5 Shoulder to Overhead @ 135 lb / 95 lb. RX+ 155 lb /105 lb
*Rest 2:00 after each round.