Skill/Strength:
Every 2 min for 6 Rounds
1 Squat Snatch + 2 Overhead Squats at 75% Snatch Max
Metcon:
20-16-12-8-4
Deadlift 225/155lbs
4-8-12-16-20
Cal Bike
16 min cap
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Pauly VanderKelen
DL: 10 reps @ 135,185,225,275, & 315#
3x10 Shrug @ 265# / 3x11 Overhead Tricep Extension with a 115# barbell alternating with 4x10 Lying Leg Circles with 2.5# on each Tri-Flexor and 3x11 Incline Arm Curl with 40# dumbbells / 3x11 V-Grip Pulldowns @ 85# alternating with 3x11 Preacher Curls with 40# dumbbells / 3x12 Hammer Curl with 30# dumbbells.
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