Saturday, November 9th, 2013.

A. snatch cluster (5 sets), rest 1:30

        snatch deadlift + lo-hang snatch 1.1.1 (rest :10 between reps)

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B. clean and jerk clusters (5 sets), rest 1:30

        clean 1.1.1 (rest :10 between reps) + jerk (after 3rd rep only)

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C. for time:

        5 hang power cleans 225#/155#

      10 deficit (5") parallette handstand push ups

      15 alternating kb snatch 70#/53#

      20 alternating weighted pistols 53#/35#

      25 calorie AD

    ---REST 6:00---

    for time:

      10 hang power cleans 205#/135#

      15 deficit (5") handstand push ups

      20 alternating db snatch 70#/50#

      25 goblet squats 70#/53#

      30 calorie AD

    ---REST 9:00---

    for time:

      15 hang power cleans 155#/105#

      20 handstand push ups (Regional standards)

      25 alternating kb snatch 53#/35#

      30 back squats 135#/95#

      35 calorie AD

      30 back squats 135#/95#

      25 alternating kb snatch 53#/35#

      20 handstand push ups (Regional standards)

      15 hang power cleans 155#/105#