7-9-13

WEIGHTLIFTING

Snatch + Pause Overhead Squat – 70% x 3+1 x 5
Power Clean + Power Jerk – 75% (of PC) x 2(1+1) x 5
Push Press – 75% x 5 x 3

STRENGTH

Push press, 10-8-6-4-2
Split Jerk, 1-1-1-1-1

CONDITIONING

4 Rounds for time:
6 KB Hang Power Snatch/arm, 53/35
10 pull-ups