oly 23/11/2015

warm up: 15min
sots press x work to your heaviest for 3 reps
cuban rotations x 5 @5212

strength: 20 min
power clean 4 x 3 @ 65%+
split/push jerk 4 x 3 @ 70%+

metcon:
alternating emom for 13min
1. power snatch x 3 @ 50/30kg 
2. pistol squats x 3 on each leg - can be scaled to pistol duck walk for 3 steps

increase the weight on your power snatch every round if you achieve the reps easily. when you fail, reduce the weight by 5/2.5kg and work on that weight