Mobility
Pigeon Pose on Box x 1:00 each side
Strength/Skill
1) Power Snatch + OHS: 4 x 2 + 2. Add weight each set. Rest 60-90s.
2) Back Squat: Up to a heavy set 2 + 1 drop set. Drop load by 20% and complete one set of max reps. Rest 2-3:00″
Metcon
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters (95, 65)
KBS (70, 53)
L3: (75, 55) (53, 35)
L2: (65, 35) (35, 25)
L1: (45, 25) (25, 20)