Olympic
1) snatch: 3 attempts at max for the day, then 4 x 1 @ > 85%
2) clean: 3 attempts at max for the day, then 4 x 1 @ > 85%
Note: Take no more than 20 minutes for each lift.
Conditioning A
Within 8 minutes:
“Deficit Diane”
21-15-9
deficit deadlift @ 225/150#
deficit handstand push up
Note: For both the deadlifts and the handstand push ups use 35# plates to create the proper deficit.
Rest exactly 10 minutes.
“Rahoi” Intervals
6 x 90 seconds work / 30 seconds rest (12 minutes total)
12 box jumps @ 24/20″
6 thrusters @ 95/65#
6 bar facing burpees
Note: These are sprints. Do not pace. Begin successive rounds where you left off. For example, if you had 2 thrusters at the end of the 90 second interval, finish the next 4 at the beginning of next interval.
Conditioning B
run: 3 x 5 minutes at 5k pace, rest 2.5 minutes
