WEIGHTLIFTING
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
Clean & jerk – 65% x (3 + 1) x 4
Clean pull – 3 x 3 at last week’s segment pull weight
Snatch balance – 4 x 2, 10% lighter than last week
3 sets; no rest:
1 min jump rope
20 KB swings
CONDITIONING
REST DAY
