Saturday

Weightlifting
Hang Clean (1-1-1-1-1-1-1)
Same as the last two weeks. If you lack mobility, front rack or front squat, your coach will give you assistance exercises to perform during the "rest" period between sets.

If you have excellent technique, work up to a max.

Metcon
Metcon (Time)
3 rounds for time:
Row 500m
21 Pull-ups