Weightlifting
Snatch – 50% x 3, 60% – 2 x 2, 65% – 2 x 2, 70% x 2
Power Clean – 60% – 2 x 2, 70% – 2 x 3
Jerk – 65% – 2 x 3, 70% – 2 x 3
Squat jump – 4 x 3
Strength/Skill
10 mins to establish a Clean and Jerk Heavy Single.
(this is not a 1RM)
Drop to 80% of HS and perform 1 C&J every 20 secs for 15 reps.
Conditioning
AMRAP in 10 mins of:
5 Squat Jumps
10 Kettlebell swing, 53/35
5 Toes-to-bar
10 Pistols (alternating)
