Back in action after the long weekend! Get ready for an increase in met-con volume guys, I know you’ve all been craving it!

Warm-up
15′ Alternating Minutes
3 Stone to Shoulder
5 Thrusters (95/65)
8 Pull-ups (C2B if you need practice)

Weightlifting
Oly Skills 1
1) Angel Drops
2) RDL (snatch grip)
3) RDL + Hip Extension (Clean Grip)
4) Highest Hang Snatch (no bow)
5) Highest Hang Clean (no bow)
6) BTN Push-Press/Jerk

8′ EMOTM – 2 Snatches (touch and go)

Strength
HBBS – 5×3 @78%
F. Squat – 10×3 @83%

Metabolic Conditioning
4RFT
Run 400M
15 toes to bar
20 Deadlift (225/135)