WEIGHTLIFTING
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean segment pull (1", knee, hip, finish) + clean – (2+1) x 4 sets
Clean & jerk – 70% x (3 + 1) x 5
Clean pull – 80%x3, 85%x3, 90%x3
Snatch balance – 5 x 2
Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.
CONDITIONING
REST DAY
