1 mile warmup 8:20
Snatch 1 x 3 @75% 99#
C&J 1 x 3 @ 75% 121#
Snatch Pull 3 x 3 @90% 121#
Snatch DL 3 x 3 @100% 143/154/154#
Front Squat 3 x 5 @ 75% + 3 Box Jumps
132/143/154#
Track WOD
2 x 320m run with 3 minutes rest 1:14/?
3 x 300m run with 2 minutes rest 1:02/1:00/:58
3 x 160m run with 1 minute rest 32/33/33
METCON
3 rounds:
1 minute ME High Box Jumps 12/10/12= 34
1 minute ME R Leg DU 12/11/12= 35
1 minute ME L Leg DU 11/12/13= 36
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