Weightlifting:
Competition & L2:
Heavy Single squat snatch
then 7×1 @ 80%
L1:
Heavy Single Hang-squat snatch
then 7×1 @ 80%
Conditioning:
Competition & L2:
3 Rounds of:
400m Run
30x Box Jumps (24″20″)
rest 1 minute
L1:
3 Rounds of:
400m Run
15x Box Jumps (24″20″)
rest 1 minute
Are you sleeping enough? Probably not. Long article on sleep aiding in everything from recovery to cognitive function.