Strength Day:

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B.
Every 45 Seconds for 9 Minutes:

1 Power Clean @ 75%

1 Hang Squat Clean @ 75%

1 Split Jerk @ 75%

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

Results:

A) 185x2/215x6/225x2

B) Completed @ 220

C) 265x5/295x3/325x1/295x3/305x3x4