- WARMUP
- Bike 3:00 @ moderate pace
- 3 Rounds
- :45 Jump Rope
- :30 Dynamic Lizard Each Leg
- 5 Slow WTD CARs each arm
- 5 Drop Snatch
- OLY
- Open Lifting Session
- Running clock
- 0-10:00
- Build to Heavy 2 Power Snatch
- Rest 2:00
- From 12:00-22:00
- Build to Heavy 2 Power Clean and Jerk
- METCON (CAP 8)
- For Time
- “Gracibel”
- 15 Power Clean and Jerks 135/95
- 15 Power Snatch 135/95
- **Same weight for each exercise**