Fitness:

A.) KB clean+ Press + OH squat

3 L / R

B.) For time:

15 DL (155/95)

1 Lap Run

12 DL (155/95)

2 Lap Run

9 DL (155/95)

3 Lap Run

6 DL (155/95)

4 Lap Run

3 DL (155/95)

Performance:

A.) OHS – 5×3 – gradually increase weight

B.) For time:

15 DL (185/125)

1 Lap Run

12 DL 

2 Lap Run

9 DL 

3 Lap Run

6 DL 

4 Lap Run

3 DL 

Competitor:

A.) OHS – Work up to heavy 3 rep

– 1 miss you’re done

B.) For time:

15 DL (225/155)

1 Lap Run

12 DL 

2 Lap Run

9 DL 

3 Lap Run

6 DL 

4 Lap Run

3 DL 

-Results to comments!