20.7.2020

Strength: 
1) Back Squat:
Work up to a 3 RM.
Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Split jerk:
Work up to a 3 RM.
Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

3) Bench press: 
Work up to a 3 RM.
Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Metcon:
Complete the following at a steady pace:
50 Deadlift 43/30kg
25 Ring rows
40 Hang power clean 43/30kg
20 Pullups
30 Front squat 43/30kg
15 Chest to bar pullups
20 Shoulder to overhead 43/30kg
10 weighted pull ups (vest 20#/14#)
TC16 min