Saturday

9am Weightlifting

A) Muscle Snatch + OH Squat

4 sets @50-55%

B) Hang Snatch + Snatch

65x2, 70x2, 75x2, (80x1)x4

C)Power Clean + Push Jerk 2+1

65x2, 70x2, 75x2, (80x1)x4

D)Snatch deadlift

(100%x3)x4

10am WOD

A) Every 2 minutes for 5 rounds:

RDL x 5 + 20 second L-Sit

B) 4 rounds

400m run

21 Sit ups

15 Pull ups

9 Strict HSPU´s