30min
Back Squat 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
15min
3 Sets
12 Dips
10 Chin Ups
8 GH Sit Ups
6 Full GHDs

YOUR READY!!!

Snatch 1/ /1/ 1/
Clean & Jerk 1/ 1/ 1/
3 Sets
12 Dips
10 Supine Pull Ups
8 Reverse Hyper Extension
6 Leg Swings (Tempo 1-0-2)