Aloha Friday!

 Warm-up

Run 400m
Barbell Complex Warmup:
5 wide grip stiff leg deadlifts
5 hang snatch pulls
5 hang power snatch
5 OH squats

Weightlifting

Snatch

1@60%
1@65%
1@70%
3x1@75%

Weightlifting

Clean and Jerk

1@60%
1@65%
1@70%
3x1@75%

Weightlifting

Back Squat

(3x3@70%)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 5
1 bar complex (chest to bar + pull up+T2B)
5 squat snatch (95/65)Rest 1 Minute
Bar complex counts as 1 rep, not 3

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 3
5 C2B
1 Squat Snatch (115/85)