STRENGTH:
On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
% - Based off your 1RM Power Snatch
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5,6,7 - 69-75%, based on feel. Quality reps over quantity of weight.
WOD:
On the 0:00...Part #1:
30 Clean and Jerks 115/80
On the 10:00...Part #2:
30 HSPU (Kipping or Strict)
30 Chest - 2 - Bar Pull Ups
On the 20:00... Part #3:
1 Mile Run
Track all three completion times. Score for the day is the sum of the three. Every second counts.
SWEATFEST:
For Time:
21-15-9
Wall Balls
Ring Dip
Slam Balls
Walking Lunges
Sit Ups
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