STRENGTH:

Overhead Squat (3-3-3-2) @ 70%, 75%, 80%, 85% of 2RM OHS

METCON:

For total reps….

5 minute Amrap of……..

30 hang snatch (45/75)

15 jumping squats

2 minute rest,

3 minute Armrap of……..

Russian KB Swings (35/53)

2 minute rest,

1 minute Amrap,

Slam Balls (15/20)

ON RAMP

SKILLS:

Push Jerk, V-ups, Slam Balls.

METCON:

4 Rounds for time of…..

5  Push Jerks

10 V-ups

15 Slam Balls