135 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. Snatch (singles), build load up progressively, start @ 60% build up to 90% > not done

B1. CFG Games Regionals 2016 #1, Snatch pyramid
For time:
10 squat snatches (185/135 lb.), by 2:00 > 27.5 / 25
8 squat snatches (205/145 lb.), by 4:00 > 32.5 / 27.5
6 squat snatches (225/155 lb.), by 6:00 > 37.5 / 32.5
4 squat snatches (245/165 lb.), by 8:00 > 42.5 / 37.5
2 squat snatches (265/175 lb.), by 11:00 > 47.5 / 42.5

REST 10 MINUTES, THEN

B2. Repeat the ladder, starting @ 20/10lbs lighter than on B1, BEAT your B1 time!
Results: 10.50, 8.58

2.Strength
A. Front squat > not done
Skill: MU practice for 60 min
Progressions
Muscle up x 13 reps :)

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140