1. Strength
Snatch Balance 5 x 2
 
2. WOD
100m Sprint Buy-in
5 min AMRAP
5 Squat Snatch 135/95
9 C2B Pull-ups
– Rest 5 min –
 
Repeat
 
 
Comp Rx:
 
1. Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
 
2. Jerk
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk
 
3. Conditioning
3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
rest 3 minutes between