Strength:
A) Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/1, 88/1*5 sets
B) Clean + Jerk: every 90 sec: 60/3, 70/2, 75/2, 80/1, 85/1*5 sets
C) FS: 6 sets build to max triple
rest 2 min
D) Every 90 sec x 6 min: 2 rep FS @ max triple weight + 100m sprint
Skill
A) 4 Super sets
– 10 lateral wall walks in each direction
– 10 e/ leg and together – Straddle leg raises
C) 4 sets 90 sec. on/off
– 30 sec. hard bike/row + max distance HS walk in remaining time
D) 50 russian twists (R/L =1) w/ 25/15#
Conditioning:
20-15-10:
Thrusters (95/65)
Ring Dip
Pullups