ACTIVATION
Warm Up Hips
Burgener Warm Up
STRENGTH
Snatch Max Effort Competition Style (*see Golden Rule)
Max Clean and Jerk Max Effort Competition Style (*see Golden Rule)
Max Bench Press
Set 1: 90% x 1 rest two minutes, then 75% x 5
Set 2: (add 10-20lbs) 90% x 1 rest two minutes, then 75% x 5
Set 3: (add 10-20lbs) 90% x 1 rest two minutes, then 75% x 5
CONDITIONING
12 Min AMRAP
12 Bar Facing Burpees
12 TTB
12 Deadlifts #275#195
Rest as Needed
Then run 12 min Max distance