Warm-up:

800m Run

5min shoulder/hamstring/wrist mobility

Strength:

1) Power Clean + Push Jerk, 3×[email protected]%, 2×[email protected]%, 2×[email protected]%, 1×[email protected]%

Warm-up as needed, work within your skill set.

2) Power Snatch warm-up 3×3

15min time limit for 1 and 2

Conditioning:

5 Rounds

25 Split Jumps (aka Jumping Lunge, 1=1)

5 Power Snatches, 115#(75#)

25 Hand Release Push-ups

25min time limit