| Complete in Order |
| Strength: |
| A) Pressing Snatch Balance: 30-40/4*4 sets B) Snatch: 50/6, 60/5, 70/4, 75/3, 80/2, 85/1, 80/3, 85/2, 90/1, every 90 sec C) Jerk Balance: 50-60/3*4 sets D) Clean + Jerk: 50/1+6, 60/1+5, 70/1+4, 75/1+3, 80/1+2, 85/1+1, 80/1+3, 85/1+2, 90/1+1 |
| E) FS: 6×1 with 3 sec pause in the bottom @ 85% |
| Skill |
| A) 8 min. alt reverse tabata (10 on/20 off) 0:00- on bar, hollow false grip hold :30- Dragon flag holds as low to ground/bench as possible B)Every 20 sec. for as long as you can hold – C) 6-8 sets – on ground/ seal roll to each position |
| Conditioning |
| AMRAP in 20 min: 12 Hang Power Clean (135/95) 12 Bar-Facing Burpees 50ft Walking Front Rack Lunge (25ft down and back, 135/95) |
Developing Power & Strength through the use of the Olympic Lifts.
