The crew at The Pump Games…
Olympic
1) 5 x 1 3-position snatch, heavy as possible, rest 2 minutes
2) 4 x 1 power clean + 1 hang clean + 1 jerk (push or split) @ > 75%, rest 2 minutes
3) 4 x 3 heaving snatch balance, heavy as possible, rest 2 minutes
Conditioning
row 4 x 40:20
rest/transition 2 minutes
run 400 meters
rest/transition 2 minutes
ME thrusters in 2 minutes @ 95/65#
Note: Notation for row portion means 4 rounds of 40 seconds of work and 20 seconds of rest. At the end of the last row, rest just 2 minutes, as opposed to 2 minute and 20 seconds. Additionally, practice resting in the rack position on thrusters rather than dropping the bar to the floor to rest. As a check, for every drop, subtract 3 reps from your total.
