Strength:
KB/DB squat snatch 5-10 mins practice
Squat 2,2,2,2,2

Met Con:
In a team of 3 each complete:
30 Deadlifts 100/70kg
30 calorie row
30 oh squats 40/30kg
*followong team members cannot start until the person infront reaches 15 calories on the rower.