1) snatch: 20 minutes to max for day
2) clean and jerk: 20 minutes to max for day
NOT for time:
10 D-ball 2-hand shot put tosses, light, 5 each side (video)
10 hip touches, 5 each side
5/3 L-sit to strict muscle-up transition
Note: Hip touches are like shoulder touches, except you bring your hand to your side while inverted. Right hand to right side, left hand to left side. If you do not feel comfortable doing this, substitute shoulder touches. Do not perform the dip portion of the muscle-up. Simply transition over the rings. If you do not have or are working on strict muscle-ups, use a band or partner for assistance.
Coaching cue: If you can not perform strict muscle-ups, you may swing the legs upward into an L-sit position, while keeping the hips closed. Your torso should remain relatively upright. Time the 1) swing of your legs with the 2) pull of the arms and the 3) shooting of the head and shoulders through the rings. These three things should be happening simultaneously.
run: 10 minutes @ 70-75% of RPE
Note: Make every attempt to run on a 400 meter track and note distance and pace.