120 min

1.Weightlifting
A. Clean and jerk – Build to a 1RM for the day
Result: 67.5 kg

2.Strength
A. Back Squat – Build to an 8 RM for the day

3.SPP (Conditioning)
A. “21 – 15 – 9 Complex”
For time > for time & quality:
8 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
7 cleans @ 70/47.5kg (155/105lbs) > 35 kg
6 snatches @ 70/47.5kg (155/105lbs) > 35 kg
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Time Cap. 10 minutes (2014 Games event cap was 7 minutes) > no time cap
Result: 15.55
160/176

4.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140
B. Shoulder Recovery Flow