200M run
10/7 ring dips (men via MU)
20 WB 20/14/20/12
6 rounds for time
Weightlifting Program:
Part A: Snatch high pull + full snatch + 2OHS
Part B: 1 Power clean + 1 Jerk - go up to approx 80% and repeat for 6 sets
Part C: clean pulls - 4X4 at 95%
Part D: Back Squats - 1X8 at 65%, 1X6 at 75%, 1X4 at 80%, 4X2 at 85%