Strength:
Squats
A) Back Squat 5*5*5RM
B) Front Squat 3-3-2-2-1-1
C+D) Overhead Squat 3-3-2-2-1-1

Metcon:

For time:
3-6-9-6-3
Reps Of
Snatch
Triple Unders

Rx’d 60/35kg
*ask coach for scaling options.

Olympic weightlifting:

1. TNG Power Snatch 4x8x50-60%
2. Overhead Squat  work up to 1RM
3. Clean pull 3x3x100% / 3x2x115%
4. Front squat 3x3x75% / 3x2x85%