Saturday

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9am Weightlifting 

A. Power Snatch + OH Squat

5x3 @ 60, 65, 70, 70, 70%

B. Power Clean + Split Jerk

5x3 @ 60, 65, 70, 70, 70%

C. Snatch Pull

5x3 @70%

D. Press 

4x4

 

10am WOD

A. Every 2 minutes for 5 rounds:

   4 Turkish Get Ups

B. 15 Minute AMRAP: 

    20 DB Power Snatches (45/30)

    20 DB OH Walking Lunges (45/30)

    20 Lateral Jumps over Parallette 

    20 V-Ups