Olympic
4 x 5 sec hold, jerk rack support, as heavy as possible, 60 sec rests
4 x 3 Jerk dip squat, as heavy as possible, 60 sec rests
4 x 5 sec hold, jerk support, as heavy as possible, 60 sec rests
Strength
5×3 Good mornings @ 50% of HBBS 3RM
Conditioning A
6 Rounds
24 Double unders
12 “2 for 1″ Wallballs 20#/14#
1 Minute rest
Conditioning B
2 x 40 yd sprints
2 x 60 yd sprints
2 x 80 yd sprints
2 x 100 yd sprints with 10 yd “fly in” for each
Rest as needed
Note:
Conditioning A: Perform at least 3 of these workouts per week.
Conditioning B: Perform at least 1, but no more than 2, of these workouts per week.
If you are performing conditioning A&B workouts in 1 day, perform A first with at least a 2 hour rest before B.
