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

MetCon: 3-6-9-6-3 reps of
Bar Muscle Ups
Squat Cleans

A) Ask coach for specific instructions
B) C2B Pull ups/Jumping Pull ups*2-30/20kg
C) Bar Mu by ability- 50/35 kg
D) BMU- 70/45kg

Olympic Weightlifting:

1. Snatch 2x3x70% / 2x2x80%/  2x1x855 / 1x1x90%
2. C&J 2x(2+2)x75%/  2x(2+1)x85% / 1x(1+1)x90-95%
3. Snatch Pull 5x3x100
4. Backsquat 6x3x85%