Olympic Lifting:
Mod 1:
3x3 touch and go power cleans
3x3 Hang Squat clean.
Mod 2: 12 minutes to
Build to a heavy complex of the following:
Deadlift, Power clean, Hang clean, Push jerk, split jerk
Conditioning:
21-15-9
Wall balls
Burpee box jumps
KB Swings 24/16
Mod 2:
21-15-9
Thruster 50/40
Burpee box jumps
KB Swing 32/24
Extras: (Prefer you split this session to AM and PM if you can find the time)
Snatch:
3x1 @ 60%
2x1 @70%
1 @ 80%
2x1 @+80%