|drive into the jerk!|
1. snatch: light day! work up to 50%x2, 60%x2, 70%x1x2
2. cln and jerk: work up as you would in a contest. again you should be fairly warm since you have snatched so take a light single....then jump to a heavier...take 2 more singles at no more than 70%.
3. abs--your choice.
Warm Up: Dynamic Movements, then 4 Rounds: Run 200m, 5x Pull ups, 10x push ups, 15x air squats. Start off at an easy pace and ramp it up as you get warm.
W.O.D.: For time: 21-15-9 reps of
*Complete 21 deadlifts, then 21 ring dips, 15 deadlifts, 15 ring dips, etc.
*3-5 minutes rest
10 rounds for time: 1x Rope climb, 2x Body weight Overhead squat
Extra Credit: 5x Hill sprints (rest :60 between sprints or length of time it takes you to walk down the hill)
*Note: If you do not have a hill close by, substitute with 200m sprints.
Durability: Stretch, myofascial release, ice bath, protein shake.