1. Snatch
65%/4 70%/4 75%/4 (80%/3)2 (85%/1)3 2. Clean & Jerk 65%/3+1 70%/3+1 75%/3+1 (80%/2+1)2 (85%/1)3 3. Back Squat 79%/4 84%/1 79%/4 87%/1 79%/4 90%/1 4. Conditioning 10 Ring Dips 150 DU 20 Squat Snatch (135/95#) 150 DU 10 Ring Dips
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1. Hang Clean
60%/3 65%/3 (70%/3)3 2. Clean Pull (105%/3)4 3. Jerks 60%/3 70%/3 75%/3 (80%/3)2 4. Front Squat 78%/3 83%/1 78%/3 85%/1 78%/3 87%/1 5. Conditioning With a running clock at the 0:00 21-15-9: Squat Cleans 95 Wall Balls 20 at the 10:00 15-10-5 Power Cleans, 115 Pushups at the 20:00 9-7-5 reps Hang Squat cleans, 135 Ring Dips 6. Conditioning 21-15-9: Power Snatch (95/65#) Wallballs (30/20#) |
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