Warm up:
4 sets
10 seated band abductions
10 banded sumo squats
10 pulls on ski
A. 30 minutes
build to a heavy power clean and jerk*
every six minutes do 30 unbroken GHD sit ups
B. Something like this
40 min clock
with partner
50-35-20
Power snatch 75/55
Toes to Bar
Cal bike
Rest 5 min
20-35-50
Power clean
Toes to bar
Cal row