Weightlifting:
Competition & L2:
Heavy Single squat clean
then 7×1 @ 80%
L1:
Heavy Single Hang-squat clean
then 7×1 @ 80%
Conditioning:
Competition & L2:
21-15-9
Power Clean (135#/95#)
Pull-ups
L1:
21-15-9
Hang-Power Clean (95#/65#)
Ring Rows
With all the Olympic Lifting we have been doing, complexes are a good way to find good positioning and strength in the 2 lifts.