Weightlifting
Clean & Jerk – 5 x 3 (~70-80%)
Clean pull – 4 x 4
Front squat – 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.
Strength/Skill
15 mins to establish a Squat Clean Max
or…
15 mins of Squat Clean Practice
Conditioning
3 rounds
AMRAP in 4 mins of:
5 Deadlifts, 225/145
7 Pull ups
9 Air Squats
Rest 2 mins
