Warm-up: 10 minutes

Strength/Skill              (15 minutes)

6 Rounds NOT for Time         (every 2 or 3 minutes) 

10 x Deadlifts (Work to a heavy load – reps should be touch and go / unbroken)

Metcon

5 Rounds For Time

10 x Overhead Squats            (95# / 65#)

10 x Power Snatch                (95# / 65#)