A. 3 sets: -double under  x 1 min -pendlay row

A. high hang clean x 3 x 5 B. 4

A1. power snatch 4,4,3,3,2 A2. press x 3,3,2,2,1 B. 16

A. 3 sets: -strict pull ups x 3-6 -box jump

A. front squat x 3,3,2,2,1 (15 min cap) B. in

5 sets: A1. bench press x 3-5 rest :10 A2.

A. push press + push jerk x 1+2 x 5

A. in 12 min or less build to a heavy

A1. power snatch 5,5,4,4,3 A2. press x 4,4,3,3,2 B. 16

A. in 15 min or less build to a heavy