D.R.O.M.s Skills/strength Snatch grip Deadlift 3×5 Snatch balance 3×5 Metcon: 21-15-9 Snatch 115/75 Ring dips

D.R.O.M.s Metcon: 5 Rounds 5 HSPU 10 Toes-to-bar 25 sit ups

D.R.O.M.s Skill/strength 3×1 work up to ahap Sq clean+ Hang Sq Clean+Jerk 12 min 400 m med ball run Then 3 Rounds 5 cleans 185/125 10 Kb swings 53/35 Then ME push ups

D.R.O.M.s Metcon: 8 min amrap 40 back squats 30 front racked lunges 20 S2OH Max lateral burpees over the bar 95/65

D.R.O.M.s Metcon: 14.2 3 Mins to compete 2 Rounds of: 10 OH Squats (95/65) 10 CTB Pull-ups *If completed in time repeat 3 Min Rounds until failure. Increase by 2 reps each time for both movements*

Mobility Metcon: 21-15-9 Push-up Explodes 400 M Run