January 4, 2012 1) 3 rounds not for time: 20 – 30 sec L Sit 1 – 2 rope climbs 10′ hand stand walk 2) Spend 20 min working up to a heavy clean & jerk. 3) Complete 5 power snatch on the minute for 6 rounds. Weight should be around 65 -75%. 4) 3 rounds: Run 400m rest 3 min Posted on January 4, 2013by admin