Olympic Lifting

–Snatch Waves

75%/3, 80%/2, 85%/1, 80%/3, 85%/2, 90%/1

–Build to Heavy Clean & Jerk

warm-up: 3 clean + 1 jerk , 2 clean + 1 Jerk

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Endurance

50 Thrusters, 45/33

50 Box Jumps, 24/20

50 Sit-ups

400m Run/Row/or Ski

40 KB Swings, 70/53

40 Box Jumps

40 Side Plank Raises/Side

400m Run/Row/or Ski

30 Thrusters

30 Box Jump

30 GHD Sit-ups or V-ups

400m Run/Row/or Ski

20 KB Swings, 70/53

20 Box Jumps

20 Toes 2 bar/Rings

400m Run/Row/or Ski

10 Thrusters

10 Box Jumps

1 Min Plank hold, 45/25