17.7.2020

Strength: 
1) 2x snatch deadlift to knee + 1x snatch pull: 
Work up to a 3 RM.
Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press:
3-5 sets x 3 reps within 90% of 3 RM

3) Bent over row: 
Work up to a 3 RM.
Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Metcon:
21-18-15-12-9-6-3 reps for time of:
Sumo Deadlifts 70/50kg
Calories on rower

OR

21-18-15-12 reps for time of:
DB Thrusters
100m run

Finisher:
50 Jefferson Curls / empty BB