1 x Power Clean + 1 x Hang Squat Clean + 1 x Power Jerk + 1 x Split Jerk - 5 x 1 (work all sets @ 75% of Power Jerk)
185
3 Position Power Snatch (work from the top down: Power/Above Knee/Below Knee) - 5 x 1 (work all sets @ 70% of Power Snatch) EXAMPLE VIDEO - this is the basic idea, except we are working the progression from the top-down
135
STRENGTH
Banded LB Back Squat - 5 x 3 (Bar weight should be light. the key here is to pick a load that allows you to be fast and work against accommodating resistance, not to just squat heavy with bands)
185
CONDITIONING
Run - 4 x 400m @ 80,85,90,95% - rest 3min btw rounds
65,64,69,69
Rest 5min
Airdyne - 10min @ Z1
Notes: Z1 corresponds to a pace that you can hold while maintaining a conversation. It should not be easy but should not require you to "catch your breath" in order to talk.
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