Complete in Order
Strength:
A) Blocks Above Knee: Clean and Jerk: 75/2*4 sets, rest 90 sec
B) Clean Pull from Blocks Above Knee: 100/2*4 sets, rest 60 sec
C1) Bench Press: 70/6*4 sets, no rest
C2) Strict Pull, max reps in 20 sec, rest 60 sec
Skill
A) 3 min. Freestading HS Hold practice
B) 5 sets – 30ft. HS walk, every 10 ft stop and hold 2 sec.
C) 5 sets of 20 – GHD situp just to parellel and up
Conditioning:
4x400m run
rest 2:1
run at a fast pace to make this challenging but not fast enough to see degradation in round times