Week 9(of 12), Day 47

A. Build
Power Clean and Jerk – 2+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@85%

B. Condition
15 Power Snatch@115/80
15 Chest to Bars
15 Clean and Jerk@115/80
15 Chest to Bars
15 Thrusters@115/80
15 Chest to Bars

Alpha – as written
Bravo – 95/65, pull-ups
Charlie – 75/55, banded pull-ups
Delta – 65/45, ring rows

Extra
3 Rounds(rest :30 sec between movements, rest 2 min between rounds)
Barbell Overhead Hold – :30 sec x 4, Start at 80% of your max strict press and add weight each round if you can
Tempo Bent Row(Supine Grip) – 8-8-8-8; 3 sec eccentric, 2 sec pause at contraction