Weighlifting

A. Pause snatch below knee, catch and pause 2s in the hole; 2 reps at each weight. (60%, 65%, 70%, 80%x3 sets)

Strength

B. Front Squats – 15 (40%), 12 (50%), 9 (60%), 6 (70%)

Conditioning

C. For time
20/17 cal row
rest :45
50 wall balls
rest :45
30/25 cal row
rest :45
40 wall balls
rest :45
40/33 cal row
rest :45
30 wall balls