Essentials:
A. Med Ball Clean; 5×10; OT2min; (10min)
B. Romanian Dead lift; 5×3; @3111; OT2min; (10min)
+
9-15-21-15-9
KBS
Sit Ups
Fitness:
A. Hang Power Clean + Front Squat; 5×2; OT2min; (10min)
B. Dead Lift; 5×3; @3111; OT2min; (10min)
+
9-15-21-15-9
Power Clean and Jerk 75/55
6-10-14-10-6
toes to bar
Performance:
A. Vertical High Hang Power Snatch + vertical High Hang Squat Snatch; 5×2; OT2min; 50-60%; (10min)
B. Clean pulls; 5×3; OT2min; (10min)
+
9-15-21-15-9
Power snatch 75/55
toes to bar
+
Competitor Session 2:
Back Squat (Increase all loads by 5lbs from last week)
5@75% 3@80% 1@85% 3@85% 1@90%, rest 2min