1. snatch work up to 80% x 1 x 5
2. cln and jerk: work up to 80%x1x5
3. sit ups x 100 reps
4. chin ups x 25 reps
Warm Up: Work up to 1 RM front squat.
*Perform any stretches/dynamic movements that helps you get loose. (I.E.: air squats, leg swings, burgener warm up, etc)
Strength: Work up to a 1 RM clean + front squat + jerk.
*The clean is a squat clean. So 1 rep consist of a clean, a front squat, and a jerk.
W.O.D.: Complete 8 rounds of the following...
1 min of max distance row
1 min of max KB swings (32kg/24kg)
*If you hit 15x KB swings prior to the minute being up, the remainder of the time is rest. Also it is a running clock, so this workout will take 16 minutes, and if possible, do not scale the KB weight.
Durability: Foam roll, ice bath.