011014

O-LIFT:
Snatch - work up to a 3rm in 10 min, then 1 set of max reps @90% of 3rm

STRENGTH:
1a. Press
1x3 @ 75% of 3rm
1x3 @ 80% of 3rm
1x Max Effort to @ 90% of 3rm

1b. Weighted pull ups/ row x3

MET-CON:
For Time complete:
20 deadlifts 80/50kg
20 wall balls
20 burpees 
15 deadlifts
15 wall balls
15 burpees
10 deadlifts
10 wall balls 
10 burpees

9 min cap.