Snatch

15mins to establish a heavy

1 Rep Snatch
CFO Class: MetCon

5 rounds for time of:

9 deadlifts
5 cleans
3 thrusters
30s rest

Men: 135 lb.
Women: 95 lb.

A faster paced version of DT with some squatting, we can expect to be operating at high levels of intensity, this workout should be fast and unbroken as much as possible especially with the 30s rest. Although this will be tough to hang onto we are looking for a 1:1 work to rest ratio.
Power Endurance

On 1min x 10:

100m Run
Strength

5 sets

12-15 DB Bench press
12 DB overhead sit-ups
Mid Back Accessory

3 sets
10 CrossOver Victory’s
10 CrossOver Scaptions
10 CrossOver T’s