A1. Hang Power Snatch : heavy 4 rep , cycling w/ speed
A2. :25 hard effort C2 bike
Rest 2 minutes x 5 sets
B. 3 Position Squat Clean + 2 Split Jerk; to heavy, no fails in <15 minutes
C. AMRAP 9
18 thrusters 95/63
18 bar facing burpees
+
Bent over barbell rows x 10 reps x 4 sets semi supinated.
Single arm ring rows x 6/ reps each side x 4 sets
Weighted sit-ups 3 x 20
Crossover symmetry Protocol