Olympic lifting:
4x4 Hang snatch
4x2 Snatch
Mod 1: If you are still learning or mastering the technique use this time with the coach to work on technique.
Conditioning:
4 minutes on 4 minutes off complete the following:
Round 1
Run 400m then in the remaining time
Max power snatch 50/40
Round 2
Run 400m then in the remaining time
Max Thrusters 40/30
Round 3
Run 400m then in the remaining time
Max push ups
Mod 1: Delete power snatch insert power clean 40/30