11-24-12

Weightlifting

Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85%x1x3
Clean & Jerk – 60%x3, 70%x2, 80%x2, 85%x1x3
Front Squat – Heavy Single; 90%x1x2

Strength/Skill

Conditioning

Complete for time:

Row 1000 meters
50 Sit ups
100 Double-unders
50 Pull ups
100 Air squats
Run 800 meters

The sub for Double-unders is 6:1 for Single-unders (600 singles).