Congrats to Pete and Amy Grodziak on the birth of their daughter Maelyn!

 

Strength:

Every 90 seconds for 12 minutes

1 power snatch plus 1 ohs plus 1 full snatch

 

Conditioning:

Performance 

40 hang power cleans 95/65

30 hang power snatches 95/65

15 ring muscle ups

30  hang power snatches 95/65

40  hang power cleans  95/65

*16 minute cap

Fitness

40 hang power cleans 95/65

30 hang power snatches 95/65

30 ring dips, matador or box dips

30  hang power snatches 95/65

40  hang power cleans  95/65

*16 minute cap