Focus of Today’s Foundations:
- Push Press
- Push Jerk
- Kettlebell Swings
Conditioning:
Part A.
“Volkswagen”
21-15-9
- Bench Press (BW/65% BW or 65-70% 1RM)
- Strict Pull Ups
Part B.
3000m Row or 25 cal Bike
Complete Part A and Part B in any order
Olympic Lifting:
A. Snatch Balance: 3RM, then -20% for 2×3
B. 2 Power Snatch + 1 Squat Snatch
Find 1RM, then 2 drop sets at -10% to -15%
C. 2 Power Clean + 1 Squat Clean + 1 Jerk
Find 1RM, then 2 drop sets at -10% to -15%