100 power snatches 75/55*
100 clean and jerks 95/65*
*3 burpees over the bar every minute on the minute. After 100th rep run 400 m. Total for reps and run is your time.
Beach Muscle Accessory
3×20 DB Strict Press +5-10 narrow grip push up
3×1 min C2 rower curls+5-10 ring rows
3×30 hollow rocks+5-10 v-ups