16 Oct 14

Strength:

Power Snatch – 5 x 3 @ 70% of 1RM
Power Clean & Power Jerk – 5 x 3(1+1) @ 70% of 1RM
Overhead Squat – 5 x 3 @ 60% – 70% of 1RM

Conditioning:

21, 15, 9 reps for time of:

  • Kettlebell or Dumbbell Thruster @ 35#/20#
  • Box Jump @ 24″/20″ (CCS&C standards)

Mobility:  Coaches choice

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