Olympic Lifting Technique
Snatch w/pause in catch: 5 singles > 75%
Jerks: 2 dips w/pause plus 1 jerk
Endurance
16 Min AMRAP – OUTSIDE
400m OH Carry (switch arms as needed)
Then,
AMRAP for remaining time
30 Kb Swings
20 Goblet Squats
10 S2OH, 5/side
16 Min AMRAP – INSIDE
1000m Row
Then,
AMRAP for remaining time
30 Jumping Lunges
20 HR Push-ups
10 Burpees