Strength:
Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 5*5*90% 5RM.

MetCon: For Time
100 Air Squats
50 Box Jumps 60/50cm
100 Sit Ups
150 Double unders

Reps can be done in any order.
*Ask coach for scaling.

 

Olympic weightlifting WOD 22/6:

1. Snatch complex: Snatch pull + hang snatch + snatch balance + snatch balance- start at 60% add weight each set until failure
2. Hang snatch: 3x3x75% 3x2x85%
3. Front rack lunge 3×3+3×60% 3×3+3×70% (1RM back squat)
4. Clean pull 5x5x85%