Warm-Up:
10 Minute warp-up, coaches choice.
Oly Strength 1-3:
3-Position Clean – 60%x1x2, 65%x1x2 (% of Clean)
Power Jerk (split) + Jerk (split) – 60% x (2+1) x 2, 65% x (2+1) x 2
Clean Deadlift – 90%x5x4 (% of Clean)
Front Squat – 60%x6x2, 65%x5, 70%x3
WOD:
21-15-9 For time of:
Medball Cleans 20/14
Pull-Ups
7 Minute time cap. (elite athletes 4 minutes)
