Fundamentals
1) Lecture: Snatch
2) 15:00 to Work Snatch @ Light to Medium Weight
3) Complete Each Run AFAP:
- 800m Run
- Rest 4 minutes
- 400m Run
- Rest 2 minutes
- 200m Run
- Rest 1 minute
- 400m Run
- Rest 2 minutes
- 800m Run
Fitness
1) 6 sets of: 3 Full Cleans ~ 60-70% of 1rm every 90 seconds
2) Complete 10, 8, 6, 4, 2 AFAP of:
- Power Clean (185/115)
- Burpee Over Bar
3A) GHD Sit-Ups: 3 x 10
3B) Weighted GHD Back Extensions: 3 x 10