Olympic
snatch: 20 minutes to max for day
4 x 1 snatch balance@ 90-100% (of snatch max for day), rest 60-90 seconds
Strength
2 x 2 front squat @ 85%, rest 2-3 minutes
Note: Front squat is based on 1RM or 105% of 3RM.
Conditioning
21 OHS @ 115/75#
21 toes to bar
400 meter run
3 minute rest
15 OHS @ 115/75#
15 toes to bar
400 meter run
2 minute rest
9 OHS @ 115/75#
9 toes to bar
400 meter run
