Weightlifting:
Competition:
Work Up to a heavy single Squat Clean & Jerk
then 5 sets of 1xClean/2xJerks @ 80%
L2:
Work Up to a heavy single Power Clean & Jerk
then 4 sets of 2xPower Clean and Jerks @ 80%
L1:
Work Up to a heavy single Hang Power Clean & Jerk
then 4 sets of 2xHang Power Clean & Jerk @ 80%
Conditioning:
Competition:
EMOM 8:
2x Push Jerks (185#/125#)
10x KB Swings (2p/1.5p)
L2:
EMOM 8:
2x Push Jerks (135#/95#)
10x KB Swings (1.5p/1p)
L1:
EMOM 8:
2x Push Press (95#/65#)
8x KB Swings (1.5p/1p)