Warm Up
Shoulders Warm Up
Hamstrings warm up
Squat warm up

 
Strength
BACK SQUAT 90%
85% of 1RM
5×5 Build up first 2 minutes rest between sets!

 
Metcon
CF.16.01.18 (A)
AMRAP 4 minutes
2 MU
2 Power snatch 50/30

 
CF.16.01.18 (B)
AMRAP 5 minutes
10 WB 20/14
30 Dubs