Friday 10th July 2015

A) 12 mins to find heaviest complex:

1 Hang power snatch + 2 hang squat snatch + 1 Over head squat

(scale to: 1 hang power clean + 2 hang squat snatch + 1 front squat)

B) @ 80% of above complete:

30 sec on/ 30 sec off x5 rounds-

Max hang power snatch (scale to max hang power cleans)

C) 3 Rounds for time:

200m Run

20 M-ball cleans

15 Ring dips

1 Turkish get up each arm @ L1= 16kg/8kg – L2= 20kg/12kg – L3= 24kg/16kg