Strength

Back squat
3-3-3-3-3

Note: Bar at 75% of 1RM

METCON

For time:

10-1

Dumbbells hang power cleans 50/35
Dumbbells box step overs 50/35 24/20

Health
Dumbbells at 35/20

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
50 wall balls 30/24

Weightlifting
Snatch grip sot press 5×5

Gymnastics
Front planche hold 1min

Core
Hanging L-sit hold 1min

Maintenance/Mobility
ROMWOD

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