Olympic Lifting (Positions & Bar Path)

-Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3

-No Foot Snatch: 4 x 3

-Clean High pulls: 4 x 3

-Clean w/pause in catch: 4 x 3

Endurance

For Time – “The Long Haul”

1200m run 

300m Farmers Carry

40 SA Hang Cleans

50 GHD Situps/100 Situps

40 SA Push Press

300m Farmers Carry

1200m Run