Olympic
1) power snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max
Strength
2) 4 x 6 Pendlay row, as heavy as possible, rest 2 minutes
Conditioning
With a running clock
On the initial minute:
For time (4 minute cap):
45 thrusters @ 95/65#
45 pull-ups
On the 5th minute:
4 minute AMRAP
burpees to target @ 6″
On the 10th minute:
For time (4 minute cap):
30 thrusters @ 95/65#
30 pull-ups
On the 15th minute:
4 minute AMRAP
burpees to target @ 6″
On the 21st minute:
For time:
15 thrusters @ 95/65#
15 pull-ups
