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Friday

Strength: Snatch Grip Dead Lift 10x3 @ 80% of Snatch Max Weight

4 Rounds for Time:

400 Meter Run

40 Ab Mat Situps

30 Lunges - no weight

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Saturday

"Bulger"

10 Rounds for Time:

150 meter run

7 C2B Pullups

7 Front Squats 135/95#

7 HSPU's

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Sunday:

Amnesty - pick a workout you may have missed during the week or work on a skill

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Monday:

Buy-in: 3x10 Ring Pushups

15 minutes to establish a working Snatch weight - May not be a 1 rep max - (just a working weight)

OTMx10 minutes of-

2 Snatches @ 65% of previous working weight number

Sellout: 1 minute max rep - lateral plate jumps (must land on top of the plate each time)