GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 Strict Pull Ups
10 Hand Stand Push Ups/DB Strict Press
STRENGTH/SKILL
Overhead Squat (5 X 4)
* rest 2 minutes
* add weight each set
* add weight each set
METABOLIC CONDITIONING
Stonewall (Time)
30 Power Snatches (135/95/65)
Rest 3 Minutes
30 Power Clean and Jerks (135/95/65)
Rest 3 Minutes
30 Thrusters (135/95/65)
* 18 minute cap