Olympic
1) clean and jerk: Within 15 minutes, 3 attempts at max for the day
2) clean and jerk: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes
3) 4 x 1 hang snatch + 2 OHS, as heavy as possible with perfect form, rest 60-90 seconds
Strength/Midline/Skill
4) front squat: 2 x 2 @ 80%, 2 x 1 @ 90%, rest 2-3 minutes
5a) 3 x 10 jumping back squats @ 25-30% of front squat, immediately to,
5b) 3 x 10 knees to elbows, rest 30 seconds
Note: Front squat is based on 1RM or 105% of 3RM.
