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Strength/Skill Build to today’s 1-RM Snatch   Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT

Limber 11 Every minute, on the minute, for 12 minutes, complete: Minute 1 – Shoulder Opener x 30 seconds Minute 2 – DB Z-Press x

Strength/Skill Every 2 minutes, for 20 minutes, complete: Jerk Dip + Jerk with a pause @ 75-80% Hold the bottom of the dip for 2

Skill/Strength Every 2 minutes, for 6 minutes (3 sets): 1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75%

Every 2 minutes, for 6 minutes (3 sets): 1 Snatch Pulls + 1 Snatches + 1 Overhead Squats @ 70-75% of 1-RM Snatch Immediately followed

For time: 800-meter run 25 ground-to-shoulders (95/65) 25 box jump-overs (24/20 inch) 25 chin-over-bar pull-ups 50 wall-ball shots (20/14 lb.) 25 chin-over-bar pull-ups 25 box

In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″)  

Strength/Skill Every 90 seconds for 12 minutes (8 sets): Back Squat x 2 reps @ 85% Then. . . One set of: Back Squat x

Strength/Skill Five sets of: Front Squat x 6 reps @ 75% Rest 2-3 minutes   Metcon 6 minute AMRAP 8 Power Cleans 135/95 lbs 8

Every 2 minutes, for 12 minutes, complete: Jerk Dip  + Power Jerk + Jerk with a pause @ 70-75% Hold the bottom of the dip