Olympic Lifting

-Snatch w/pause 2”off floor: 4×1

–Work to a Heavy Complex: 

Clean (floor) + Low Hang Clean (below knee) + Hang Clean (above knee)

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Endurance

17 Min AMRAP (Inside)

21/18 cal Bike

15 wall balls

9 Burpees over ball 

17 Min AMRAP (Outside) 

100m SA Farmers Carry

100m Run ladder

*200m run, 300m run, 400m run……