Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5
Strength
1) Max effort snatch
2) Max effort clean & jerk
3) Take 15 minutes to establish a 3 rep max front squat (no misses) then 3x3 @ 80% resting exactly 2 minutes
Conditioning
Filthy Fifty
50 box jumps 24"
50 jumping pull ups
50 kettlebell swings 16kg
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extension
50 wall ball 20/14
50 burpees
50 double unders
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