Strength:
Push Press
3-3-3-3-3
 
WOD:
 
3 RDS
10 FS 185/125 (off the ground)
40 DU
5 Bar MU
 
Intermediate:
FS 155/105
40 DU
5 Burpee C2B
 
Beginner:
FS 95/65
80 Single Unders
10 Jumping C2B Pull-ups
 
 
Comp Rx:
1. Snatch Skills
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.
 
2. Squat Snatch
On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times
 
3. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set