1. Weightlifting
Power Clean
Rx + Int
5 sets x 5 reps
Weight climbing, start from 50%
Beg:
Muscle Clean
5 sets x 5 reps
Light Weights
2. Conditioning
Rx:
AMRAP x 13 minutes
9 Toes To Bar
12 KB Front Rack Box Step Ups (24/16kg, 50cm)
14 Dumbbell Snatch (50/35lb)
Int:
AMRAP x 13 minutes
9 Toes To Chest
12 KB Front Rack Box Step Ups (16/12kg, 50cm)
14 Dumbbell Snatch (45/25lb)
beg:
AMRAP x 13 minutes
8 Knees To Chest
8 KB Front Rack Box Step Ups (12/8kg, 50cm)
8 Dumbbell Snatch (25/15lb)
Coach Notes:
TTB: Unbroken or 5\4
Step Up: Alternate, full extension on box
DB Snatch: Alternate, unbroken

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