Weightlifting
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 75% – 10 x 1
Strength/Skill
Snatch Practice (Barbell only – as a group)
Conditioning
4 rounds
Max Effort 400 meter run
Each interval must be within 5 secs or 5 burpee penalty
