The video is a little long and starts with a good amount of talking, but once these guys throwdown on the clean and jerk they lift some heavy loads with flawless form. Check it out. Spencer vs Caleb
Oh and this chick is strong!- Elizabeth A with a 195 pound snatch
Strength WOD
3 Position Snatch (from the floor, from just below the knee from the high hang) 7 sets
(Work up to a heavy/moderate load by the 4th set and stick with that for sets 5, 6 and 7. The sequence must be unbroken)
WOD
3 Power Cleans (185/115)
20 Air Squats
AMRAP 6 Min
Rest 1 min
3 min of max Double Unders
(they do not have to be unbroken)
