1 snatch (135/95)
1 round of Cindy (5 pull-ups, 10 pushups, 15 squats)
2 snatches
1 round of cindy
continue to add 1 snatch until 10 snatches
20 min cap
rest 5 min
then 7 100 m sprints
rest 20 seconds between each sprint
The Seven
7 HSPU
7 thrusters(135/95)
7 knees to elbow
7 deadlifts (245/165)
7 burpees
7 swings (70/50)
7 pull-ups
DUMBBELL BENCH PRESS
Bench Press (Max reps Dumbbell Bench Press 55/35 or 75/55 rx+)
Follow each set with 10 push ups and 10 ring rows
Then
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
