Skills/Strength
E2M10M (5 sets)
2 rope climbs
5 paralettes handstand push ups
*Perform both in the 2min
METCON
5 rounds for time:
5 dumbbell hang clean and jerk right 50/35
5 dumbell overhead squats right 50/35
5 dumbbell hang clean and jerk left 50/35
5 dumbell overhead squats left 50/35
50 double unders
Lite/Beginners
5 rounds for time:
5 dumbbell hang clean and jerk right 35/20
5 dumbell overhead squats right 35/20
5 dumbbell hang clean and jerk left 35/20
5 dumbell overhead squats left 35/20
50 single unders
Accessory work
Crossover symmetry
3 sets of your choice
30 barbell hip squat clean
60 back extension
Weightlifting W6D2
Snatch
5×3
Snatch pulls @110% of 1RM
4×3
Front squats
5×3