Olympic
1) hang clean (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes
2) clean and jerk: 5×1+1 @ > 85%, increase weight each set, rest as needed
3) 5 x 2 snatch balance, as heavy as possible, rest 2 minutes
rest > 3 hours (if possible)
Conditioning A
9 minute AMRAP:
15 box jumps @ 24/20″
12 push press @ 115/75#
9 toes to bar
rest > 30 minutes
Conditioning B
row or bike (AD): 10×60:60 @ 80-85% RPE
