For time:
30 clean and jerks (95/135 lb)

or

For time:
30 snatches (95/135 lb)

TARGETTIME: 5:00
TIMECAP: 10:00

GENERAL OLYMPIC WARM-UP | 10:00
1 set:
2:00 slow run, bike, row, or ski

3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

SNATCH PROGRESSION | 7:00
Muscle snatch
Snatch pull
Hang power snatch
Power snatch
Cycling

CLEAN AND JERK REVIEW | 5:00
Hang power clean
Power clean
Jerk
Cycling

LOADING AND CYCLING | 10:00
3 sets:
6 unbroken reps (increase weight each set)

Review the pacing of a single repetition
1 rep every :10 = 5:00 time.
1 rep every :15 = 7:30 time.
1 rep every :20 = 10:00 time.

1 set:
3 single-reps, 1 rep every :10

1 set:
3 single-reps, 1 rep every :15

The goal of the overhead walk is to help athletes reinforce proper overhead position; avoid bent arm positions.

CLEAN-UP | 3:00

SKILL WORK | 4:00
Accumulate:
400-m overhead plate carry

STRETCHING | 3:00
2 sets:
:45 band pull-aparts
:30 lacrosse ball mash on foot/side