Olympic Lifting

Snatch

i) Snatch Deadlift 3-3-2-1

ii) Power Snatch 3-2-1-1

iii) 3 Sets (Ascending Weight) of:

Power Snatch + OHS (2) + Snatch Balance (2)

Clean & Jerk

i) Clean Deadlift 3-2-1-1

ii) Power Clean 3-2-1-1

iii) 3 Sets (Ascending Weight) of:

Power Clean + Front Squat (2) + Split Jerk (2)

Strength

5 Sets of:

MAX Reps Bicep Curls (45/65#)

-2 Minute Rest-

*Score = TOTAL Reps*

MetCon

“Mini Murph”

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

[30 Minute Time Cap]

Lift

1RM Clean & Jerk

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MetCon

For Time:

50 Calorie Assault Bike

50 KB Swings (1.5/2 Pood)

50 Burpee Box Overs (20/24″)

50 Medicine Ball Cleans (14/20#)

50 T2B

50 KB SDHP (1/5/2 Pood)

50 Back Extensions/Supermans/Good Mornings

50 Calories Ski Erg

50 V-Ups

50 Jump & Touch (6/10″)

[50 Minute Time Cap]

Lift

Hang Power Clean 4-4-4-2-2-2 (Ascending)

MetCon

7 Rounds For Time of:

175m Row

12 HSPU