Warm Up:
500 m ROW
Coach Lead
Mob:
Lifting:
Snatch High Pull (2reps) + Power Snatch
3X1 (1 complex) Build in weight 50%, 60%, 65%
2X2 at 70%
Front Squat:
Work to a heavy set of 3
then 4 sets of 3 @ 90% of the 3reps
Bench Press
Work up to a heavy set of 5
Then 4 sets of 5 @ 90% of that 5rm
Conditioning:
6 rounds:
10 pull ups
10 ring dips
10 jumping lunges