Olympic Lifting

1.Snatch Pull + Snatch + OHS : Build to heavy

2a. Hang Power Clean w/2-3 pause in catch : 3 x 2

2b. Jerk w/2-3 sec pause in dip: 3 x 2

*Pausing in the dip eliminates the stretch reflex, builds positional awareness, and stops you from dipping too deep or leaning forward.

Endurance - 3 Rounds (38 min cap)

600m Run

50 Sit-ups

40 SDHP, 70/53

30/25 Cal Bike

20 Push-ups

10 Pull-ups