NON Competitors:

AM:

A1. Clean (stack plates to start 1st pull off of the ground; bb @ or just above knee).

– 2 x 3 @ 73%

– 2 x 2 @ 72%

B1. 5 x 3 Snatch Hi-Pull @ 86%

C1. Snatch Balance:

– 3 x 3 @ 78%;

– 2 x 2 @ 82%

D1. 3 x 6-8 Weighted Back Extensions (45/25)

PM:

A1. 4 rounds of the following:

– 1000m Row (see notes);

– 9 Box-Jumps AFAHP;

– 8 Wall Balls (30/20) AFAHP

NOTES: Each row to be done at steady, even-keel pace (2k race pace effort);

COMPETITORS:

AM:

A1. Snatch 3 x 3 @ 75%

B1. Clean & Jerk 2 x 3 @ 75%

PM:

A1. 4 rounds of the following:

– 1000m Row (see notes);

– 9 Box-Jumps AFAHP;

– 8 Wall Balls (30/20) AFAHP

NOTES: Each row to be done as follows;

– 1st 500m: done at steady, even-keel pace (2k race pace effort);

– 2nd 500m: Active Recovery.