Warm Up
Bens choice warm up
Prepare for heavy squats

 
Skills
Light snatch complex
20/15, 6×1
Deadlift
Pull
Power
Squat

 
Strength
BACK SQUAT 90%
Build up to heavy single
5×1 of 90% of single (Max reps on last set)
Squat
2×3 @ 85 %
3×3 @ 90 %

 
Metcon
CF.16.01.25
Tabata 20:10 x8 each exercise
Push ups
Sit ups
Double unders
Air squats
Score is total reps!