Strength/skills
Clean pulls @110% of 1RM clean and jerk
2-2-2-2-2
Note: Fix weight, focus on the 1st pull, triple extension and contact with the bar at the hips
METCON
5rds for time:
400m run (up the hill, down the back alley)
3 barbell turkish get ups right 45/35
3 barbell turkish get ups left 45/35
Note: Barbell turkish get ups are challenging, make sure that you can manage that load and not drop the bar. Scale with dumbbells if necessary
Weightlifting W1D1
Snatch complex
5 sets
1 snatch pull
1 below the knee squat snatch
1 hang squat snatch
1 snatch balance
1 overhead squat
Note: Build to max
2 position snatch pulls
3-3-3-3
Stop at low hang and the hang then explode for the triple extension and let the bar ride. Hold 3sec at each positions
Front squats
2-2-2-2-2
