Weightlifting:
Snatch pulls 3×3 @105%
Snatch 3@ 78%, 3@ 81%, 3@ 84%
Front Squat 3×5 @ 78%
Conditioning:
Partition as needed but do 150 total COMBINED reps of:
GHD sit ups
Hollow rocks
Super mans
Ring Crunches
Weightlifting:
Snatch pulls 3×3 @105%
Snatch 3@ 78%, 3@ 81%, 3@ 84%
Front Squat 3×5 @ 78%
Conditioning:
Partition as needed but do 150 total COMBINED reps of:
GHD sit ups
Hollow rocks
Super mans
Ring Crunches