3.5

Oly Strength

1.     Power Snatch 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
2A.  Power Clean 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
2B.  Power Jerk 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
3.     Snatch High Pull 5 x 3 @ 75%


Hill Day

1A.  4 Hill Rectangles (40-50 M uphill, 10-15 M across)
1B.  Broad Jump 4 x 6 Attempts
        Rest 5 Minutes
2.     5 x 3 Full Speed Up Hill Sprints
3.     Lunge 100 M with sandbag (Heavy As Possible)

                         A Hill Rectangle is 3/4 speed uphill 40M,
                         jog across hill 10 meters, jog downhill 40          
                         meters, sprint back to the start, rest 45 seconds.

WOD
Class WOD or Jackie.