Olympic
1) snatch: Within 15 minutes, 3 attempts at max for the day
2) snatch: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes
3) 4 x 3 heaving snatch balance, as heavy as possible with perfect form and without dropping bar, rest 60-90 seconds
Choose A or B:
Conditioning A
8 Minute AMRAP
5 pull-ups
10 push-ups
15 squats
Conditioning B
run: 4 x 400 meters, rest 3 minutes, hold @ 3-5 seconds (perform on 400 meter track)
Skill
For 10-12 minutes, practice:
1) partner assisted “free-standing” shoulder touches.
2) kipping ring dips (perform no more 30)
Note: The partner assisted shoulder touches are similar to normal shoulder touches against a wall except you will be away from a wall. A partner will help you into a handstand and gently hold/guide your legs/feet while you perform shoulder touches. The objective is to eventually perform these free standing without assistance.
