Pre-Session Weightlifting

Deadlift

1 x 4 @ 60%

1 x 3 @ 65%

1 x 3 @ 70%

1 x 3 @ 75%

3 x 3 @ 80%

—

Jerk BTN * 2 second pause in catch

1 x 3 @ 65%, 70%

2 x 3 @ 75%

—

W.O.D.

3 Position Snatch Deadlift *below knee, above knee, power position

*work till heavy

—

10 Rounds, for time:

3 Snatches @ 155 / 105

7 T2B

Post-Session Accessory Work 

3 rounds; with a weight vest

:20 Tall Plank

:40 Low Plank

20 Low Plank to HIgh Plank Transitions

— :30 Rest Btwn Rounds —

100 Heavy Band Rows