WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 75% x 4 x 6
STRENGTH
Back Squat, 5-5-5-5-5
CONDITIONING
AMRAP IN 12 MINS OF
10 Kettlebell swings, 53/35
20 Jumping squats, 45/35
40 Double unders
