1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.
Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.
1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.
1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.
Run 800M all out.
*Rest 4 minutes.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 155/105# (no racks)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders
*Rest 8 minutes.
400M Sled Drag @ 90/70#
Notes: This is NOT for time. Again, these should be Westside style. Concentrate on pulling through the heel to the toe. DO NOT begin a step by loading the balls of the feet at any time. This weight should be fairly light; concentrate on take large strides.