14.9.23

Strength:
Dynamic Lower
Rhythm Squats - 5x50
Rest 2 min btw sets

Weightlifting: 
Power Snatch - 6x2
Increase weight each set

Metcon:
For Time
20 Push Presses + Front Squats + Thrusters 20/15kg
15 Push Presses + Front Squats + Thrusters 30/20kg
10 Push Presses + Front Squats + Thrusters 40/27.5kg
5 Push Presses + Front Squats + Thrusters 50/35kg
TC 15 min

Complex = you do 1 Push Press, then 1 FS, then 1 Thruster, repeat