Strength
Back squat
00X1; 2,2,2,2 (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!);
 rest 2:00 between sets.
Metcon
For Time:
60 Wall ball 20/14-lbs
50 Dumbbell Snatch, alternating
40 Wall Ball
30 Dumbbell Snatch, alternating
20 Wall Ball
10 Dumbbell Snatch, alternating