Warm-up:

In ten minutes:

2 rounds with an empty barbell:

5 FS

5 On-toe-SJ

5 Good Mornings

then, work up to 70%, CJ

WL:

1) Clean and Jerk:

75x2, 80x2, 85x2, 90x2, 85x2

Strength/Skill:

2A) BS: 70x6x8

2B) 4x12 C2B PU (one set of pull-ups every other set of BS)

Coach's notes: Stress quality over quantity on pull-ups. Practice keeping tight arch/hollow positions and finding a good rhythm.

Conditioning:

3) For reps:

10 rounds:

30 sec ME Air-dyne

30 sec rest

Competition:

AM:

#1, then:

Clean first pull with 3 sec pause at knee, 5X5 90-100% (heavier than last week)

then, #3

PM:

#2A, 2B, then:

With a continuously running clock, 20 minute cap:

5 rounds:

10 UB Thrusters (95/65)

10 UB Toe-to-bar

rest 1:00 between rounds.

Then, exactly 1:00 after fifth round:

5 rounds:

10 UB Power Snatch (95/65)

10 Bar-facing burpees

rest 1:00 between rounds

20 minute time-cap.

Postural restoration:

After AM or PM session:

3 sets:

1) 90/90 5-10 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans