Olympic
1) snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max
2) clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max
Strength
front squat: 10-12 minutes to build to a heavy, but not maximal, triple
rest > 30 minutes
Conditioning
With a running clock:
On the initial minute:
run 800 meters
On the 5th minute, every 5 minutes for 3 rounds:
ME push press @ 95/65# for 30 seconds, 2 second pause at top
rest 30 seconds in rack position
ME 1&1/4 front squat @ 95/65# for 30 seconds
rest 30 seconds in rack position
ME thrusters @ 95/65# for 30 seconds
drop bar
Note: Each round begins at 5:00, 10:00, 15:00.
On the 20th minute:
run 800 meters
Accessory
50-100 ab wheel rolls, partition as needed
150-200 banded good mornings, partition as needed
