Strength
1) Snatch Waves – 2@65%, 2@70%, 1@75% for 3 waves.
2) Clean & jerk Waves – 2@65%, 2@70%, 1@75% for 3 waves.
4 Rounds for time
20 Alternating hang below knee dumbbell snatch 50,35
12 Box Jumps
12 Dips
Accessory:
4x12 skull crushers
4x12 tricep ext