-Olympic Lifting / Strength-
A. Clean and Jerk, 70% x3 (reps) x3 (sets), 75% x2 (reps) x3 (sets), rest 90 seconds
B. Front Squat, 85% x4 (reps) x5 (sets), rest 2 minutes
-Skill Work-
Females practice bar muscle ups and/or ring muscle ups. Use bands where needed, for both. For the men, spend a little time on strict bar and/or ring muscle ups.
-Conditioning-
For time:
Walking Lunges, 60 steps
60 Box Jumps, 24 inch box
No pogo, no jump off, no step ups. Only jump on, stand up, step down.
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