Oly lifts
7×2 hang clean and jerk
Superset
3×5 bent row
3×5 split press (strict press in the split jerk position)
Strength
Back squats
1×8 65% 1×5 70% 2×5 75% 1×3 80%
Conditioning
400 m run
21 pull UPS
12 thrusters 95/65
400 m run
15 pull ups
9 thrusters
400 m run
9 pull ups
6 thrusters
