12-8-12

Weightlifting

Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2

Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2

Front squat – heavy single; 90% x 1

Strength/Skill

GHD Sit-ups & Hip/Back Extensions & Glute/Ham Raise

Conditioning

Partnered Intervals

As Many Rounds/Reps as possible in 3 mins of each of the following:

Sprint
Rest 90 secs
5 Hang power cleans, 135/85
Rest 90 secs
7 Wall balls, 20/14
Rest 90 secs
9 Box jumps, 24/20