Weightlifting

Snatch Without Hip Contact 5x3, add 5-10lbs to last week's top weight

Notes
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 4x6, use last weeks 8 @ 8 load

Gymnastics Endurance

For Total Time:
5 Legless Rope Climbs, 15' Ascent
2:00 Rest
3 Legless Rope Climbs, 15' Ascent
1:00 Rest
1 Legless Rope Climb, 15' Ascent

Sport

"Nukes"

@ 0:00:
Run 1 mile
Max Deadlifts in remaining time, 315#/205#

@ 8:00:
Run 1 mile
Max Power Cleans in remaining time, 225#/155#

@ 18:00:
Run 1 mile
Max Overhead Squats in remaining time, 135#/95#

@ 30:00
Timecap

Record mile times and reps on each exercise.

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