4-5-13

Weightlifting

Mid-Hang Snatch – 70% – 8 x 1
Power Clean & Power Jerk – 75% – 8 x 1

Strength/Skill

10 mins to establish a Hang Clean 1 Rep Max

Conditioning

3 rounds for time of:

Run 400 m
12 Power Clean, 55% of above 1RM