Day off from work means time to get after it! Did all of this through out the day as time allowed.

Olympic Lifting:

A) Work to a Heavy Power Snatch Single

B) Work to a Heavy Snatch

C) Work to a Heavy Triple Power Clean

D) Work to a Heavy Power Clean

Strength:

A) 3-4-5 Front Squat

B) 5-4-3 Back Squat

Conditioning:

Alternating Tabata
Ring Dips
Ab Mat Sit-ups

-then-

9 Minute AMRAP
25m Shuttle every 90 Seconds
Max Thrusters @ 140

Results:

Olympic Lifting:

A) 220 (PR)

B) 250 (PR)

C) 255 (PR)

D) 265 (PR)

Strength:

A) 275/280x3(PR)/265

B) 275/285/315

Conditinoning:

Alternating Tabata
Ring Dips = 108 Total
Ab Mat = 115

Shuttle Wod
Thruster= 56 Reps