Day 3

Hang Clean from Position 1 + Jerk w/ 2sec hold at top of jerk

- work up to a Heavy double 

-then 2 x 2 @ 80% of Heavy double (unbroken)

3 Snatch Balance + 2 OHS

5 x 1 @ 70% of best SN

3 x 

3 Pause Front Squat + 3 Front Squat @ 70% of best Front Squat 

S/S

Deadlift

10-10-10-10

WOD: FT

15-12-9

Power Clean 135/95

Ring Dip* 

-then 

12-9-6

Deadlift 225/135

HSPU

-50 V-up cash out 

5 x 1:30min w/2min rest 

200m run

-time remaining HSPU