Saturday, 131026.

ALL BRIDS- A, B, C, D, E.
CHOOSE- none.

A. warm up.
       300m row.
       olympic weight lifting specific warm up (your choice).
B. olympic lifting I.
       5x1 snatch complex (pull to below knee + :02 pause snatch from below knee + hi-hang + 2 ohs).
          rest 1:30.
C. olympic lifting II.
       5x1 clean and jerk complex (3-stop pull + full clean + front squat + 2 jerks).
          rest 1:30.
D. conditioning.
       12:00 amrap.
          6 muscle ups.
         12 thrusters 95/65.
         200m run.
E. accessory work.
       1. 3x20 hollow rocks.
       2. 3x:40 nose to wall handstand hold.
              * :45 between exercises.