***Sorry for the late post. The gremlins in the computer box went haywire.***
Olympic
1) 5 x 3 tall muscle clean, light, rest 60-90 seconds
2) 7 x 1 3-stop clean (knee, mid-hang, high-hang) + 1 high-hang clean, heavy but not maximal, rest 2 minutes
Strength
3) 4 x 4 snatch grip behind the neck push press, as heavy as possible, rest 2 minutes
Conditioning
Choose 1:
bike (AD): 2 x 3 minutes, 5 minute rest, hold to 3-5 seconds
row: 2 x 750 meters, 5 minute rest, hold to 3-5 seconds
