September 17

1. Squat Clean 90-95% 5 sets of 1

2. Back Squat 3 sets of 2

3. Do 1 power clean, then 1 front squat, then 1 shoulder to overhead. Do this sequence 5 times and that makes one set. rest 90 sec and do 4 sets. Each movement is separate, so stand up the power clean before you squat it, and stand up after the front squat before you redip for the shoulder to overhead. 225/155 lbs

4. 3 rnds for time
    7 Squat Snatch 155/105
    14 ring dips
    then after the 3 rounds right into 70 chest to bar

5. Sprint 100m rest 1 minute x8