105 min
Warm up
A. Skillwork: HS/HSW practice for 15 min

B. Every 90 sec, for 15 min (10 sets):
Snatch x 1 rep
25 27.5 30 32.5 35 35 37.5 37.5 40 42.5 x x

C. Every 90 sec, for 9 min (6 sets):
Clean & jerk
25 35 40 45 50 55

D. 3 sets of: seated strict shoulder press x 3-4 reps
4x30 3x32.5 3x32.5

E. 5 sets of:
HSPU 5 kg plates x max reps: 9,9,8,7,6 = 39
Row 700 m
Total time: 22.10
157/169

rest 5 min

F. C. fron Invictus January 24 2015
Complete rounds of 12, 9 & 6 reps for time of:
125 lb OHS > 30 kg
C2B
Results: 3.29, 3.10, 2.51 = 9.30
Total HR 156/185