Olympic Lifting

-Hang Snatch: 4 x 2 @ 80%+

-RDL: 3 x 6-8 Reps (3 sec eccentric + 1 sec pause in stretch)

-Jerk(pause in catch): Work to heavy single

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Endurance

17 Min AMRAP

30/20 Cal Row

15 Burpees

Toes 2 Ring Ladder: 5-10-15-20…

AND

17 Min AMRAP

30/20 Cal Ski

20 Situps

SA DB Hang Clean Ladder: 10-20-30-40…..