7am – Olympic Weightlifting
Snatch Balance + Snatch High Pull + Hang Snatch (x(1+1+1)x10 minutes)
15kg, 15, 25, 25.
Snatch Pull + Snatch (x(1+1)x15 minutes)
25kg, 30, 35, 35, 35, 40, 40
Hang Power Clean + Front Squat (x(3+1)x20 minutes)
35kg, 40, 45, 51, 56.
Front Squat + Push Press + Power Jerk (x(1+1+1)x15 minutes)
15kg, 35, 41, 46, 46.
Bottom Up Front Squat (x(10)x4)
35kg, 35, 35, 35.
9am Level 2
Strength
In 15 minutes, complete the following complex AHAP:
1 squat clean
1 front squat
1 thruster
53, 83, 103, 113, 123, 128FT.
Metcon
20 rounds for time:
1 squat clean
1 front squat
1 thruster
Use 50% of your heaviest complex lift.
4:05 @ 63#
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