Complete in Order:
Strength:
A) Sotts Press: 3×5 AHAP
B) Snatch: Complete the following rep scheme resting only 45 sec between sets: 60/2, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1
C) Clean and Jerk: Complete the following rep scheme resting only 60 sec between sets: 60/3, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1
Skill
4 Super sets
– 50' waiters carry e/arm
– 10 KB side bends e/side
– 15 GHD back extnesions (not hip extension)
Conditioning:
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.