Strength
1.Snatch 3×2 @75% 2×1 @80% Rest 90sec
2.Clean and Jerk 3×2 @75% 2×1 @80% Rest 90sec
3a.Front Squat w/ 5sec pause at bottom 3×5 @95% of Clean Rest 60sec
3b. Dip Squat 3×5 @ 115% of Jerk Rest 60sec
-THEN-
Conditioning
“Power Elizabeth”
21-15-9
Power clean 135/95
Ring Dip