Warm up: 10 Minutes

2 Sets (with empty bar):

• 5 Deadlift,
• 5 Bent-Over Rows,
• 5 Strict Press
• 5 Hang Power Clean,
• 5 Front Squat
• 5 Split Jerk
• 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
• 5 Good Mornings
• 5 Jumping Squats

Strength/Skill: Olympic Conditioning

1 Clean Lift Off + 1 Clean + 1 Hang Clean, pick load Every 2 mins for 16 mins.

8x(1+1+1)

Build over the course of the 8 sets to something heavy for today. A clean lift off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift off, and pause 2 secs at the knees.

Try to maintain time schedule if possible.

Snatch Balance

• 3-3-3-3-3
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Scaling: Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.