Warm Up

Shoulder Mobility
Crabwalk x 1
Bearwalk + Catcrawl x 1
Inchworm push up x 1
1min DU

 
Strength

2-P Snatch Grip Deadlift
Pause below and above knee for 2 counts
3 X 3
Pause at each position for 2 counts
Use weight at 100% of snatch 1RM or more
From above the knees slide the bar to the high-hang position (with the knees slightly flexed) before fully extending.
Deadlift 85%
3 X 3

 
CF.2015.09.08
10 cal row
20 Thruster (42.5/ 30kg)
15 cal row
15 Thruster
20 cal row
10 Thruster