13.6.2020

Strength: 
1) Hang Clean (at the knee):
Work up to a 3 RM.
Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Clean deadlift: 
Work up to a 5 RM.
Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

3) Barbell bent over row:
3-5 sets x 5 reps within 90% of 5 RM on Tuesday

Metcon: 
1.) 10 rounds - Every 30 seconds, perform:
1 Squat snatch @60-75% 1RM

After the 10th round, rest 90 seconds, then: 
2.) 10 rounds - Every 30 seconds, perform:
1 Squat clean @60-75% 1RM
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After the 10th round, rest 90 seconds, then: 
3.) 10 rounds - Every 30 seconds, perform:
1 Deadlift @60-70% 1RM