MAX OUT

1000 meter row 4:09
Snatch: heavy single
drop to 85% and do 3x1
45x2
55x2
65x1
75x1
80x1
68,68,68

Clean and Jerk: heavy single
drop to 85% and do 3x1
85x3
95x2
105x1
110x1
115x1
98,98,98

30 total of each:
push ups
side bends weighted ( 35 lbs)
lunges ( 35 lbs each hand)
revers hypers
knees to elbows