Wednesday 20th November, 2013

Strength:
3×3 Snatches + OHS@80% of 1RM
(Complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
Beginners: Work to heavy triple of Hang PS or OH Squat.

Conditioning:
3 Rounds:
20 DU's (80 singles)
10 Overhead Squats 40/30kg
-then-
3 Rounds:
20 DU's
10 Power Snatch 40/30kg
-then-
3 Rounds:
20 DU's
10 Thrusters 40/30kg