WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 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 – 5 x 3; 2-3% heavier than last week
CONDITIONING
2 rounds:
100 Double unders
25 Wall balls, 20/14
25 Burpees
25 Toes to bar
Rest 5 mins between rounds
