11 07 16

P

A. Snatch
4@60%, 4@65%, 4@70%, 2×4@75%

 

B. BS:
4@60%, 4@70%, 4@75%, 2×4@80%

 

C. 10RFT:
7 SDHP (95/65) OR KBS (Vertical swing if proficient – need not be OH)
7 FS
7 PJ

 

D*. Athlete’s choice:
NFT: Choose: u/b MU, unlimited rest: 8×4, 10×3, 12×2, 20×1
or
OTM [15]: 1 set of 8-15 Dips or Pushups

 

If you have never done SDHP, you can practice it instead of snatching in part A.  In part C, use a KBS.

 

F

A. OHS: 10×3. Build to M3 focus on form

 

B. BS: 5×8

 

C. 10RFT:
7 KBS
7 FS (95/65)
7 DB PJ (30/20)