Olympic Lifting

1. Hang Snatch: Build to heavy

2a.Clean starts w/ 2 sec pause at knee: Heavy 5 x 3

2b.Jerk: 5 x 3

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Endurance

Murph Prep Ladder

200m run

1 Rd cindy (5 pullups/10 pushups/15 squats)

400m run

2 rds cindy

600m run

3 Rds cindy

800m run

4 Rds cindy

1000m run

*Cash Out: 50 Burpees + 50 Cal Ski/Row: Partition anyway