7 RFT of
7 Bar hop burps
7 T2B
7 clean and jerk at 155/10-5/115/85
Oly Program:
A: 1 Power snatch + 1 Full snatch
B: 1 Full clean + 2 jerks
C: Snatch Pulls 6X3 - 2 sets at 90%, 2 sets at 100% and 2 sets at 110% of 1 RM snatch
D: Back Squats - 6X3 at 82.5%
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell