Weightlifting

Snatch Without Hip Contact 3-3-3, 3x3

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Each set must be completed in no more than fifteen seconds total, from breaking the first rep from the floor to standing with the third. Do not touch-and-go.

Strength

Deadlift 8 @ 6, 8 @ 7, 8 @ 8, plus three down sets (repeat)

Gymnastics Endurance

For Time:
100 Chest-to-Bar Pullups

Sport

As Far As Possible in 10 minutes:
1 Snatch, 75#/55#
1 Box Jump, 24"/20"
2 Snatch
2 Box Jumps
3 Snatch
3 Box Jumps
etc

Notes
Any snatch variant is acceptable.

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