200 M Run or 250 M Row - 5 Empty Bar Snatch - 5 Empty Bar Power Clean and Jerk
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Strength/Lift: Squat Snatch - 3 sets of 1 rep @ 80%, E2M
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Skills: Every minute for 12 minutes (3 rounds):
Min 1 - Max Air Squats in :20 L1, Max Pistols to low box L2, Max Pistols L3
Min 2 - Max Abmat Situps for :30 L1 & L2, Max GHD Sit-Ups for L3
Min 3 - Max Beginner Rope Climbs 40 L1, Max Rope Climbs L2 & L3
Min 4 - Rest
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WOD:
0:00-3:00 Squat Clean and Jerk 95/65L1, 135/85 L2, 165/100 L3
3:00-6:00 Squat Clean and Jerk 115/85 L1, 155/100 L2, 185/125 L3
6:00-9:00 Squat Clean and Jerk 135/100 L1, 175/115 L2, 205/145 L3