Olympic Lifts:
Power Clean
3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max
(Rest 90 secs)
Strength:
Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)
Skill:
3-3-3-3-3 Dips (Weighted)
Wod:
Complete 4 rounds for time:
10 One Arm DB Power Snatches (5RT/5LT) - 100 lbs
30m Sprint
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