Weightlifting
Back Squat – 80% – 5 x 5
Hang Clean (mid-thigh) – 65% – 2 x 3, 70% – 3 x 3
Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% – 2 x 3
SLDL – 65% (of back squat) – 3 x 5
Strength/Skill
Hang Clean, 3-3-3-3-3
The intent is to build to a 3 rep max. If you are still missing your pull in the upper third of the thigh, then continue to work with a moderate load until your pull is perfect.
Conditioning
Run 800 meters
40 Pull ups
60 Kettlebell swings, 53/35
Run 800 meteres
