15.4

On Call, no time to talk....Enjoy.

Oly Strength
1. 3 Push press + 1 jerk        90 seconds rest

        2 x 1(2+1) @ 65% (of jerk), 2 x 1(2+1) @ 70%
2. Hang power snatch (below knee) 3 x 3 @ 60% (of snatch)
3. EMOM for 6 mins: Alternate

        Odd: 3 Heavy power Snatch, at least 65% of 1RM...at least
        Even: On the 30 seconds, 4-7 HSPU

     Rest a strict 3 minutes between #3 and #4

4. With a 3 minute time cap

         Every 10 seconds until 2nd failure:

            1 Full Snatch using the same weight from #3.

                                   Try as many times as needed during the 10 seconds, 

                                   But...miss more than one of the 10 second intervals and you are done.

Squat Strength
     Back Squat
          Warm Up 1 x 3 @ 60%, 1 x 3 @ 65%
          Work Sets 3 x 6 @ 70%


WOD
Class WOD

Goat/Engine WOD

400 meter sprint (report time)
     rest 1 minute
AMRAP in 7 minutes of: (report reps)
9 Deadlifts @ 155/100#
12 Hand release pushups
15 Box jumps