Upper OLY

Warm-up/Skill
Accumulate 3 min of L-Sit on parallettes
(place a 45# under feet to hover over)
+
7 x 3 Strict hand stand push-ups
(no more to 2 mats allowed)


Strength
Jerk
3 x 60%
3 x 65%
2 x 70%
2 x 75%
2 x 80%
+
Hang Power Clean
3 x 4 @ 50% of clean
Note: Start just below the knee
+
3 sets of the following complex;
3 Snatch grip Push Press + 2 Overhead squat @ 65% of snatch


WOD
12 Min AMRAP
200m run
3- power snatch @ 95/75#
10- push-ups