Weightlifting
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 70% – 10 x 1
Strength/Skill
15 mins to establish a Heavy Single of Power Clean and Jerk
Drop down to 65% and perform 1 rep every minute for 12 reps
Conditioning
Row 500m X 3
Rest 2:1
