A. Mid-hang snatch, 65%x2 (reps) x4 (sets), rest 60 sec.
Don't go below mid-thigh
B. Jerk off blocks, 75%x2 (reps) x4 (sets), rest 1 min
C. High-bar back squat, 80%x2 (reps) x5 (sets), rest 2 min
-Conditioning-
As many reps/rounds as possible in 20 minutes of:
10 OHS, 75/55
10 Pull ups
10 Wall Balls, 20/14
10 Knees to Elbow
Row 100 meters
10 Pull ups
10 Wall Balls, 20/14
10 Knees to Elbow
Row 100 meters
Not blistering but rather continuous pace.
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