• 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**