Weightlifting:
Competition:
Work Up to a heavy single Squat Snatch then
5 sets of 1xSnatch/2xOHS @ 80%
L2:
Work Up to a heavy single Power Snatch then
4 sets of 2xPower snatch @ 80%
L1:
Work Up to a heavy single Hang Power Snatch then
4 sets of 2xHang Power snatch @ 80%
Conditioning:
Competion:
3 Rounds of:
5x Power Snatch (135#/95#)
10x Pull-ups
5x OH Squats (135#/95#)
10x Push-ups
L2:
3 Rounds of:
5x Power Snatch (95#/65#)
10x Pull-ups
5x OH Squats (95#/65#)
10x Push-ups
L1:
3 Rounds of:
5x Hang-Power Snatch (65#/45#)
5x Ring Rows
5x OH Squats (65#/45#)
5x Push-ups