WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3
STRENGTH
5 rounds for load:
Power Clean + Front Squat + Clean
Back Squat, 7-7-7+
These are percentage based squats. Percentages will be on the whiteboard.
CONDITIONING
21-15-9 reps for time of:
Kettlebell Swing, 53/35
Knees-to-elbow
