Sunday the 9th (@1100)

(9)

Test Day 3 Cycle I

I.
1. Shoulder Prep Circuit
(a) 3 x 10 High hang squat snatch w/empty bar
(b) 3 x (4 Pull-ups, 3 Ring Dips, 2 CtB)

II.
In three attempts find a 1RM power clean, then in three more find a 1RM power snatch

III. 
Row 2k
Rest 1 minute
Row 1k

IV.

(a) 3 x 10 GHR

(b) 3 x 10 seated strict press

(c) 3 x 10 Pendlay Row

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Filed under crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD

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