April 1st, 2013

Oly:
1 Snatch, Every 30 seconds for 4 minutes (105#, wrist...)
1 Power Clean and Push Jerk, Every 30 seconds for 4 minutes (185#, wrist)
Strength:
5×3 O.H. Squats, EMOM (115#, wrist)
3×10 KB Swings

Conditioning:
Three rounds for time of:
8, Split snatch, alternating legs 115/75
7, Bar muscle-ups -Scale: 2 to 1 Pull Ups and Push Ups
Run 400 meters
11:16 Rx. We actually run 450meters due to the course...