Strength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift Establish 10RM (TOUCH&GO AREN”T PERMITTED)
C) Snatch Grip Deadlift establish 10RM
D) Snatch Pull ( Quality accent, use straps ) Establish 10 RM.

MetCon: 5RFT
20 Jumping Lunges
10 Goblet Squats
200m run

A) 12/8kg
B) 16/12kg
C) 24/16kg
D) 32/20kg
D+) 24kg*2 front rack/24kg.