April 9th

Olympic Lifting: Snatch – 77% x 1 x 3
Clean & jerk – 72% x 1 x 3

Skill: handstand hold against wall or free standing with partner for stabilization.

10 min


12 minute ladder of the following triplet-

115/65# power snatch

ab mat sit ups

Ring Dips

Do 1 snatch, 2 situps, and 3 dips.  Then 2/4/6.  Then 3/6/9.  Then 4/8/12 etc.

Scale as needed.  Post loads, rounds and reps to comments.

On Ramp:




Dead Lift
Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1
Med Ball Dead Lift (x lbs) Push Press with PVC

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