A. Hang Squat Snatch + Power Snatch, tough complex in 12 min
(195--PR hang snatch)
B. Squat Snatch, 1/30 sec @ 75-90% of A for 12 reps
(185--missed one so did it again)
C. Deadlift @ 30X1, 10, 8, 6 reps, rest 2-3 min
(225,275,315)
D. Front Rack Deficit RFE Split Squat @ 30X1, 3 x 8/leg, rest as needed **front foot on 45# plate
(115--tough)
+
3 rounds for cool down
Row 250m
5-8 Jefferson Curls
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