Strength:
A) Snatch + Hang Snatch: 1+1 every 60 sec: Starting at 50% in 8 attempts work to heavy weight for the complex, THEN drop 15% and complete 1 rep every 20 sec x 8 reps
B) Clean + Thruster: 3+1 every 90 sec starting at 50% of clean max in 6 attempts work to heavy for the complex, THEN @ same weight complete 1 clean every 20 sec x 8 reps
C) BS: Every 90 sec: 50/10, 60/8, 70/6, 80/4*2 sets (deload)
Skill:
3 Rounds
30 sec ME Cal Airdyne, ME UB Bar MU (up to 9 reps)
Rest 3:1
Conditioining:
AMRAP in 3 min:
8 Deadlift (115/75)
7 Hang Power Snatch (115/75)
6 Shoulder To Overhead (115/75)
Rest 90 sec
Max Distance running in 3 min
Rest 90 sec
AMRAP in 3 min:
35 DU
10 Alt Jumping Lunges