Wednesday 8/16/2017


Fitness    5x2 add 2.5-7.5#            Performance 5x1 add 2.5-7.5#


New athletes should stay light            Power Snatch + OHS + Snatch

Power Snatch + OHS


“GRACE” weight should be appropriate for each athlete most should finish in the 3-6 Minute mark


30 Clean and Jerk

Cap 8 Minutes

Athletes Who Finish Early get to rest up until the cap then

50 Burpees for time



3x 10 barbell Squat Jumps

3x 100 M Sprints rower