Part A:
8 min EMOM
30 DU
2 Pwr snatches 185/125/135/95
Part B:
4 min AMRAP
4 sit-ups
4 bar hop burpees
4 dead lifts (same weight as snatches above)
Additional Open Prep:
3 sets of 20 GHD sit -ups and 20 GHD back extensions
Oly Program:
Deload Week:
Day 1
A: Full snatch up to 65% for triples no miss lifts
B: Full clean + 1 squat + 1 jerk up to 65% no miss lifts
C: Strict press 5X5 at 65%