11-14-12

Weightlifting

Snatch balance – heavy single; 90% of that x 1; 85% x 1; 80% x 1
Power clean & jerk – 75% x 1 x 10; 1 min rest
Front squat – 70% x 1; focus on speed up
Planks – front/side; 2 x near max hold

Strength/Skill

8 Rounds For Load:

2 push press, rest 60 seconds

Heavy; no failed attempts

Conditioning

Complete for Time:

Row 1k

Rest 2 mins

Run 800

Rest 2 mins

Row 1k