| Complete in Order |
| Strength: |
| A) Drop Snatch: 30-40/3*4 sets B) 3 Position Snatch: In 6 sets work to max from the floor, hang, hip C) Jerk Balance: 50-60/3*4 sets D) 3 Position Clean + Jerk: In 6 sets work to max from the floor, hang, hip then jerk |
| E) FS: Every 90 sec: 50/5, 60/5, 70/5, 75/5*3 sets |
| Skill |
| A)12 min. alt. EMOM A1) 12 alt. pistols – scale/use weight as able A2) 6-10 towel/rope pullups B) after cond. |
| Conditioning |
| 3 Rounds: 800m run 30 KB Swings (53/35) 15 Push Press (96/65) 15 Target Burpees |
Developing Power & Strength through the use of the Olympic Lifts.
