August 25, 2017

Strength/Skill
12:00 Alternating EMOM of:
7 Burpee Box Jump-overs
3 T&G Power Clean & Push Jerks (start at 60% & add weight)

Conditioning
For time:

60 Calorie Row
40 Dual KB Cleans (55/35)
20 Ring-dips

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Barbell Program
Snatch Complex
(1 snatch pull, 1 power snatch, 1 squat snatch)
50%, 60%, 70%, 75%, 75%

Sots Press
(work up to 3 sets of 3 at moderate intensity)

Clean Grip Lift-off
1 x 3@70%
1 x 3@80%
1 x 3@90%
1 x 3@100%
1 x 3@110%

Lunges (bar on back %1rm clean)
3 each leg
50%, 60%, 70%, 75%, 75%

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