https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be

Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat Establish 5RM.
C) Front Squat 5*3*90% 3RM
D) Overhead Squat 2-2-2-2-2-2

MetCon: In Teams of 3 Perform for reps 20min OF
P1- 200m suitcase carry AHAP
P2+P3: I go you go Walking Lunges

Olympic Weightlifting:
1. Hang Clean 3x3x75% 3x2x85%
2. Clean & Jerk 4x3x75% 2x2x80%
3. Snatch Pull with pause at knee (2 sec) 5x3x100%
4. Back Squat 1&¼ 6x3x75%