Olympic LIfting

1) 3 Position Snatch: High Hip + Knee + low hang: 4 x 1+3

2a Clean Pulls: 4 x 2 (heavy)

2b. Jerk: 4 x 1 @85-90%

Endurance

Inside - 16 MIn AMRAP

30 walking lunges

20 SA Hang C&J

10 Cal Bike

Outside - 16 Min AMRAP

100m SA Farmers carry

20 Russian Swings

300m Run