Cash In: 2x 800m…60sec rest

Cash Out: 3×25 russian twists

Basic & Performance

Weight lifting!

• Power snatch+snatch+snatch blance+ohs: 1+1+1+1 x 6 sets. Use 40% of best snatch. Speed and technique are key…and of course conditioning.
• Power clean+clean+pj+jerk: 1+1+1+1 x 6 sets. Use 40% of best cj.

THEN:

Complete as many rounds and reps as possible in 10 minutes of:

• Deadlift x 1 rep
• Hang Power Clean x 1 rep
• Front Squat x 1 rep
• Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)