31.10.15

A. Warm up using complex Muscle Snatch + Sot Presses + Snatch Balances + kang squats

B. Olympic weight Lifting

1. Establish a max Snatch
2. Establish a max Clean and Jerk
* Note in case you have a slow transition clean from blocks above knee height

C. Strength

Quickly build a  heavy 3 rm Front Squat

D. Conditioning

For Time

4 rnds

15 Pull ups ( 5 chest to bar + 10 Pull ups)
10 Hspu (prefer strict)
100mt Farmer walk (32-24kg/24-16kg)
50 du

E. Accessory work

Accumulate 2 min of L sit on parrallets