12-22-12

Weightlifting

Back Squat – 80% (8 x 3)
Snatch – 70% (2 x 3), 75% (3 x 2)
Clean & Jerk – 70% (2 x 3), 75% (3 x 2)
Snatch High-Pull – 70% (of snatch) (3 x 3)

Strength/Skill

15 mins of Clean Practice

Conditioning

Complete 3 rounds for time of:

Run 400 meters
5 Front Squats,155/95
10 Toes-to-bar