Olympic
1) 1 snatch pull + 1 snatch (below knee) from blocks: 3 x 1 @ 85%, 2 x 1 @ 90%, rest as needed
2) 1 clean pull + 1 clean (below knee) from blocks: 3 x 1 @ 85%, 2 x 1 @ 90%, rest as needed
3) 4 x 3 jerk balance, light/moderate, rest 60 seconds
4) 4 x 3 jerk, heavy as possible, rest as needed
Conditioning
Choose 1:
1) bike (AD): EMOM for 6 minutes, bike 1/4 mile, rest 3 minutes, EMOM for 4 minutes, bike 1/4 mile, rest 2 minutes, EMOM for 2 minutes, bike 1/4 mile
2) run: EMOM for 6 minutes, run 100 meters, rest 3 minutes, EMOM for 4 minutes, run 100 meters, rest 2 minutes, EMOM for 2 minutes, run 100 meters
3) row: EMOM for 6 minutes, row 125 meters, rest 3 minutes, EMOM for 4 minutes, row 125 meters, rest 2 minutes, EMOM for 2 minutes, row 125 meters
