Warm-up:
Strength:
1) 7x 3-Position Hang Power Snatch (Knee/Mid-Thigh/Hi-Hang)
2) 7x 3-Position Hang Power Clean (Knee/Mid-Thigh/Hi-Hang)
or
1) 7×3 Hang Power Snatch
2) 7×3 Hang Power Clean
Notes:
This is a technique specific day. Weight should be light so you can focus on technique and speed.
Conditioning:
2 Rounds
4x (:30/:30) Row
1min rest
4x (:30/:30) Box Jump, 24″(20″), (any style, hips must open on top of box or while jumping off)
1min rest
Notes:
This is a basic interval workout. You should be able to hit each :30sec set with the same intensity as the first.