ACTIVATION
Bergner Warm Up and whatever else you need to get ready for some OLY
STRENGTH
Pick 2-3 of the following
Snatch Complex Snatch (with pause at knee) + Snatch: Max
Clean and Jerk Complex Clean (with pause at knee) + Clean + Jerk: Max
Close Grip Bench Press 68% for 5 x 10
Strict Press (5 sec eccentric) 5RM, then -15% for 5+
Bentover Rows (paused on chest 1-2 sec) 68% for 3 x 10
CONDITIONING
AMRAP 5:00 x 5
20 Cal Bike
21 TTB
15 STO #155#105
9 Pistol Squat