|work starting position|
front sqt: 3, 2, 1, 1, 1, 1, 1 no more than 10 reps.
rest 10 min
snatch: work up to a max lift. then back off 10 kg and do a single, another 10 kg and another single.
rest 15 min
clean and jerk: work up to a max lift for the day and leave it there.
Olympic lifting WOD or rest day