A. Skill
work up to a heavy perfect
C&J
then work up to a heavy complex
1 Snatch
1 Hang Snatch
2 OH Squats
B. Conditioning
[0:00 – 10:00]
1,6 km Run / 1600 m row / 60 cal bike/ski
Max Clean and Jerks (60/42,5)
[10:00 – 13:00
]
Rest
[13:00 – 20:00]
800 Meter Run / 30 cal bike/ski
Max Power Snatches (52,5/35)
[20:00 – 23:00
]
Rest
[23:00 – 27:00]
400 Meter Run /20 cal bike / ski
Max Thrusters (42,5/30)