monday

Strength

Every 1:30 x 5 sets
1 Squat Snatch + 1 OHS (@ 75% of 1 RM)

3 x 3 
Snatch Balance (80% of 1 RM)

Metcon

 "Labor Day"

Freedom (RX'd)
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(11ft/10ft)
6 Alternating Dumbbell Squat Snatch (50/35)
2x25ft Shuttle Run

Independence
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(10ft/9ft)
6 Alternating Dumbbell Power Snatch (50/35)
2x25ft Shuttle Run

Liberty
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls Thrusters (light)
8 Alternating Dumbbell Power Snatch (light)
2x25ft Shuttle Run