11-23-12

Weightlifting

Hang Snatch (below knee) – 75% x 2 x 5
Hang Clean (below knee) – 75% x 2 x 5
Heaving Snatch Balance – 4 x 3

Strength/Skill

Overhead Squat, 3-3-3-3-3

Conditioning

3 rounds for time (all out efforts):

Run 400 meters
5 Burpees
10 Wall balls, 20/14
15 Kettlebell swings, 53/35

Rest 90 secs between rounds