Warmup
300m run, then
AMRAP 3
Strength
MetCon
5 RFT
300m run, then
AMRAP 3
5 PVC squat snatches
10 Squats
5 Burpees
Strength
1RM Back squatWorked up from 135#, then 185, 225, 255, 275, 315, 335, then a new PR at 350# (+5)
MetCon
5 RFT
300m runFinished in 17 minutes
7 squat snatches @ 65#