6-22-18

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

20-20 ohs

2. Strength
Power Snatch
7×4 Touch and Go
70%+

135 for 3 sets, 155 for 2 sets, 135 for 2 sets.

3. Strength Accessory
Overhead Squats
7×3 70-80%
3 Second Pause in the bottom each rep

155

4. Met-Con
5 Rounds:
5 Squat Clean Thrusters 205/135lbs
4 Rope Climbs
20 GHD Sit Ups

Time: 22:44

I did 135 and shoukdve done 155 in hindsight.
Ghd were 20, 20, 10-5-5, 5s.