3 Rounds

500 M Run

1 Minute Rest

6 Clean and Jerks (165/105)

12 Pull Ups

6 Clean and Jerks (165/105)

12 Toes to Bar

2 Minute Rest


*30 Minute Cap


Olympic Lifting (815pm)

A) 5 sets:

16 KB alt kneel to stand (35/24)

10 Crossover Symmetry “snow angel” (medium bands)

B) 2 power snatch + 2 snatch balance + 2 OHS

Build to heavy single, then do 4 more at that weight


*Let’s see how well you can perform after a 500m sprint.  The goal is to run hard and challenge yourself thru the short sprint of movements.  You will have 7 minutes of rest today in this workout, so move hard and fast.  Today is a good day to scale gymnastics movements appropriately so that you can keep up the intensity