ACTIVATION
Bergner Warm Up and whatever else you need to get ready for some OLY
STRENGTH
Snatch Complex Snatch (with pause at knee) + Snatch: Max (9 RPE)
Clean and Jerk Complex Clean (with pause at knee) + Clean + Jerk: Max (9 RPE)
Pick at least one below
Close Grip Bench Press 60% for 3 x 10
Strict Press (5 second eccentric) 90% of 5RM for 3 x 5
Pendlay Rows (paused on chest 1-2 sec) 60% for 3 x 10
CONDITIONING
4 Rounds
500 M Row
25 GHD SU
20 Alt Db Clean and jerk #50#35