9am Lifting

High Hang Snatch + Hang snatch Below Knee

1-1-1-1-1-1

Hang Clean + 2 Jerks

1-1-1-1-1-1

Behind Neck Push Pres

3-3-3-3

RDL 

5-5-5-5

 

10am WOD

1200m Run

40 DB Power Snatch (45/30)

800m Run

30 DB Power Snatch

400m Run

20 DB Power Snatch

11am Competirors Class

A. Hang Power Snatch Above Knee

3-3-3-3-3

Hang Power Clean Below Knee + Jerk

3-3-2-2-1-1

Sntach DL to Knee with 5 sec hold

3-3-3-3

B. 4 rounds:

12 Chest to Bar Pullups, Rest 30 sec

8 Sprint Burpees, Rest 30 sec 

10 DB Press (45/30)

Rest 2 minutes

C. 5 Rounds:

10 Box Jump Overs (24/20)

5 Muscle Ups