Friday, September 16th, 2016

Strength/Conditioning: Snatch wave (0:00 – 12:00)
Minute 1 – 3 squat snatches @ 70%
Minute 2 – 2 squat snatches @ 73%
Minute 3 – 1 squat snatch @ 76%
Minute 4 – Rest
Minute 5 – 3 squat snatches @ 72%
Minute 6 – 2 squat snatches @ 75%
Minute 7 – 1 squat snatch @ 78%
Minute 8 – Rest
Minute 9 – 3 squat snatches @ 74%
Minute 10 – 2 squat snatches @ 77%
Minute 11 – 1 squat snatch @ 80%
Minute 12-14 – Rest and preparation for the Overhead squat portion.
Pausing Overhead squat – 3 sets of 1 pausing overhead squat (50% of best OHS) – Athletes will hold for a full 10 seconds in the bottom of their squat.
Minute 14 – 1 pausing OHS (50%), 10 second pause
Minute 16 – 1 pausing OHS (50%), 10 second pause
Minute 18 – 1 pausing OHS (50%), 10 second pause
Minute 19-22 -Rest and preparation for double under portion.
At 22:00 – For time:  200 double unders.  Rest 1 minute.  100 double unders.