AM:

A1. Wave-Load Dead-Lift

4/3/2/4/3/2/4

A2. After each Dead-lift, perform max-rep Ring-Dips. If more than 6, add load.

 

B1. E2MO2M, 12 Min:

– 3 Hang Power Snatch (115/78; Rx+ 135/93);

– 12 Burpees

*Scale load as necessary. Athletes should have around 1:00 – :40 rest; in the event that you’re off pace, scale burpees to 10.

PM:

A1. 10 x 1 MFD: Clean and Jerk;

A2. 5 x 4 Clean and Jerk @ 70% of MFD. If back is fatigued, skip clean, and just do jerks from the rack.

 

B1. 12 x 1 MFD: Snatch;

 

C1. 5 x 12-20 GHD Sit-Ups

C2. 6 pistol squats