Olympic
5 x 1 snatch > 80% of heaviest snatch from last week, rest 90-120 seconds
Strength
4 x 3 strict press, as heavy as possible, rest 60 seconds
front squat: 2 x 2 @ 85%, 1 x 1 @ 90%, 1 x 1 @ 95%, rest 2-3 minutes
Note: Front squat is based on 1RM or 105% of 3RM.
Conditioing
EMOM for 12 minutes
5 burpees
10 kettlebell swings 24/16kg
Midline/Skill
3 x 3 TGU @ 32/24kg, rest as needed
