7 rounds
1 snatch 205/135/155/95
20 DU
15 WB 20/14 (12 resp at 30lbs/20lbs)
Oly program:
| A: | Snatch Grip Shrug 3x10 @80% | |||
| B: | 1 Clean Pull + 1 Clean Pull Below Knee +1 Power Jerk | |||
| C: | Clean Deadlift 8x3 @ 90% of Deadlift | |||
| D: | Back Squat 5x10 @75% | |||
| A: | Snatch Grip Shrug 3x10 @80% | |||
| B: | 1 Clean Pull + 1 Clean Pull Below Knee +1 Power Jerk | |||
| C: | Clean Deadlift 8x3 @ 90% of Deadlift | |||
| D: | Back Squat 5x10 @75% | |||
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym