meet conditions: you get 3 attempts in the snatch to hit a max. 3 attempts in the cj to hit a max.
1. snatch: max
2. cj: max
use this just like a meet. warm ups should be the same as a meet.
Warm up: Shooters choice.
1) Back squat - 10 sets x 3 reps @ 80-82% 1 RM
2) 1x squat snatch + 1x power snatch: Work up to 60%, then EMOM for 10 minutes, perform 1x squat snatch + 1x power snatch + 5x KB swings (32kg/24kg)
Conditioning: 5x500m row (Rest 2 minutes between each sprint)
Strength: For 20 minutes, complete the following:
10x push jerk on the odd minutes (medium weight)
10x pull ups on the even minutes
Work Capacity: Complete 5 rounds of the following...
60 seconds of max rep wallball (20#/12#)
60 seconds of max rep DB snatch, alternating (70#/50#)