20130817-095022.jpg
“Doug”

Warm-up
10 Wall Balls
10 Burpees (Open Standard)
3 Bar Muscle-ups

Weightlifting
1) BTN Snatch Grip Push Press
2) Push Press/Jerk
3) Hang Snatch (1 Power/1 Squat)
4) Hang Clean (1 Power/1 Squat)
5) Tempo Snatch
6) Tempo Clean

M.E. Snatch Complex
1 Snatch
1 OH Squat
1 Hang Snatch
1 OH Squat

Strength
a) 5×3 Push Press
b) 5×3 RDL

Metabolic Conditioning
5 RFT
10 Clean and Jerks (225/135)
5 Rope Climbs