AM
24x 30sec AD @ 85% + slow spin 30sec
PM
A. Build to moderate complex: hang power snatch + hang snatch + snatch balance
75-95-105-115(x3)
B. 6,6,6,6 front squat @20X1 75% (200#)
C1. 5x press @ 21X1 <rest 15sec>
120-130-135-135-135
C2. weighted pull up 1-1-2-3-3 <rest 30sec>
55-55-45-45-45
C3. farmer walk 25m w/ 88# in each hand
5 rounds of
5x burpees AFAP
20sec AD hard effort
rest/walk 3 min
calories each round: 13/13/12/11/13
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