Oly Tekkers
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Good Mornings – heavy, rest 45 sec.
1c) 3X8 Handstand Pushups– rest 45 sec.
1b) 3X15 Good Mornings – heavy, rest 45 sec.
1c) 3X8 Handstand Pushups– rest 45 sec.
Conditioning
Row: 7X250m – Rest 1:1
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