Strength: Deadlift
A) Deadlift 5*5*EW
B) Deadlift 3*5*90% 5RM
C) Snatch Grip Deadlift (use straps) 5*3*90%  5RM.
D+E) 5*3*85% 3RM

MetCon: 9min AMRAP Ladder
2 Power Snatch
2 Pull Ups
4
4
6
6

A) Ask coach for specific instructions.
B) 30/20kg- Pull ups by ability
C) 42.5kg/30kg- Pull Ups
D) 50/35kg- C2B Pull Ups
E) 60/42.5kg-C2B Pull ups