Chest, Hips, Adductor
Skill & Strength: (Upper body emphasis)
(SA) "Bottoms up" KB Press
2-3 x 7-10 reps each side
2DB Bent-over-Row
2-3 x 8-10 reps each side
Step-ups
3-4 x 8-10 rep each side
Conditioning:
3 rounds for time...
Run 800 meters
15 Hang Snatch - 75/55 lbs
15 Toes-2-Bar
Endurance:
Rest Day
Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position)
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)