Olympic lifting:
Choose one of the following and every 2 minutes complete 4 lifts at a challenging weight:
Hang power snatch
Power snatch
Hang squat snatch
Conditioning:
Complete the following for time
Run 400m
30 Power snatch 30/25
Air dyne 30 Cals
20 Power snatch
Row 30 Cals
10 Power snatch
Run 400m
Mod 2: 50% of your 1RM
(The order you do the row, bike or run doesn't matter. So long as you complete all the work)
Extras:
In 5 attempts accumulate as long as possible in a hanging lit sit position.
Rest and when ready complete 5x 15 GHD Sit ups