9.12.19

A. Warm Up

10 minutes @ 75% effort

Run 100m

10 Prisoner Tall Kneeling to Standing

5 Half Kneeling KB Clean/arm

B. Olympic Lifting

4 sets of the following snatch complex

2 Segment Snatch High Pull

1 Segment Power Snatch

1 Power Snatch

C. Conditioning

3 Rounds for Time

15 Hang Power Cleans 115/80

20/17 Calorie Row

15 Dumbbell Thrusters 35/20

20 Sit Ups

*coaches challenge 135/95, 45/25, GHD Sit Ups

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