Warm up: 800 Meter run
                3 rounds - 7 Push ups
                                7 OH squats, pvc 
                                7 Good mornings 
                                7 Shrugs with 45# bar.


STRENGTH: 

• Power snatch - 82% x 1 x 4
• Power clean & power jerk - 82% x 1 x 4
• Overhead squat - 85% x 1; 75% x 2 x 2

Metcon: 

21-15-9

Deadlift, 225#

Burpeez

Dumbell Swing, 53lb


Time: 8:20

Note: Body weight - 142lb