WARMUP
Run 400m
5 min AMRAP
10 Shoulder CARs
10 PVC Pass Through
10 BB Good Morning
:20 Plank (Warmup wrist / forearm)

METCON
For Time
30 Power Snatch 95/65
30 Clean & Jerk 95/65

STRENGTH
Deadlift 5-3-1
NOT A 1RM!!