Week 3, Day 17

Warm up: Row

• 500m easy Row then
• 5 rounds of:
  • 20 seconds – max effort
  • 40 seconds – easy effort
• Movement Prep

Strength: Olympic Barbell Movements

• 3 – position clean (floor, knee, mid-thigh)
  • 65% or less x 5 sets
• Clean pull
  • 85% or less (of clean) x 5 reps x 5 sets
• Snatch Balance
  • 75% or less (of snatch) x 2 reps x 3 sets