4.9.13

A) Olympic Lifting
Every minute on the minute for 6 Mins

• 5  power Snatches @ 70%
• 115#, no drop

Back Squat ( high bar )

• 3 x 7 @ 80%
• 245#

B) Gymnastics Strength

• 5 x 12 Ring dips (Mix of strict and kipping
• 3 x 15 Toes to Rings
• 3 x 1:00m Handstand hold (shakey from :50sec on)

C) Metcon

 Cool Down: 1 burpee every :5sec for 3 min= 36 total