Weightlifting:
Competition & L2:
Heavy Single squat clean & Jerk
then 5×1 @ 85%
L1:
Heavy Single Hang-squat clean & Jerk
then 5×1 @ 85%
Conditioning:
Competition: 21-15-9:
Front Squat (185#/115#)
Ring Dips
*Bar will be pulled from the floor
L2:
21-15-9:
Front Squat (135#/95#)
Ring Dips
*Bar will be pulled from the floor
L1:
21-15-9:
Front Squat (95#/65#)
Push-ups
*Bar will be pulled from the floor
With all the Olympic Weightlifting going on in the gym everyone can benefit from reading Greg Everett articles. Here is one about gaining full triple extension.