Warmup:
-Stretching
-3 Rounds of:
2 Handstand Pushups
4 Hang Split Snatch @ 45#
6 Butterfly Pullups
8 GHD Situps
then...
-Snatch Pulls: 135x4, 185x3, 225x2
Strength:
(70% x 3, 80% x 3, 90% x Max Reps)
Deadlift: Training Max - 451
-315x3, 365x3, 406x1 (failed 2nd attempt, took a break, hit 3rd attempt, failed 4th)
Split Snatch: Training Max - 140
-100x3, 115x3, 126x7x1 (30 sec rest between reps)
Conditioning:
10:00 AMRAP:
-1 Rope Climb @ 15'
-10 Wall Balls @ 20#
-15 Kettlebell Swings @ 53#
-20 Double Unders
4 Rounds + 1 Climb + 10 Wall Balls.
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