1. snatch: work on speed and technique: work up to 55% x 2 x 5 sets.
2. cln and jerk: work up to 55% x 2+2 x 5 sets. work on speed and technique.
3. box jumps x 25
4. sit ups: 100 ab mat sit ups.
5. chins: 25 total.
Conditioning: Run 2 miles, then 6x hill sprints. Rest is walk back down the hill and the sprint should last 30 seconds or so.
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day.
Work Capacity: Complete 8 rounds of the following...
20x sledge hammer strikes (AHAP)
30m prowler push (180#/135#)
60 seconds rest