Weightlifting:
A. Snatch Ladder 10 at 205/133 5@ 225/153 rest 1 min 5@ 245/163 3@265/173 rest 2 min. 3 @255/173. 1@275-183
**modify accordingly – this would be based off high level regional numbers. Stick to rep scheme and rest; adjust numbers accordingly for you
B. 3 snatch grip Push Press + 3 OHS ; build to max
*those with re rack issues go from jerk blocks or change scheme
Conditioning:
A. 5 rds
12 / 10 cal row
9 hang power cleans 155/108
6 shoulder to OH
Rest / recovery
B. AMRAP 7
7 t2b
5 burpee touch
1 legless Rope climb
Running :
200m x 10; walk 200m in between. HARD EFFORT RUNS
INTO
7-10 Min recovery jog
Add on:
20-30 min of athlete specific work