25.5.16 (wednesday)

A. Olympic Skill Transfer

Warm up with the following complex:

3 Tall Jerk/ 3 Muscle Clean/ 3 Clean Sot Press

1.Push Press x 3 reps @80% x 3 sets
2. 1 Front Squat + 2 jerk dips @ 90% of best jerk x 4 sets

B. Olympic Weightlifting Cycling

Emom x 6

Min 1: Clean and jerk @ 60% x 5 reps (touch and go)
Min 2: Clean and jerk @ 65% x 5 reps (touch and go)
Min 3:Clean and jerk @ 70% x 4 reps (touch and go)
Min 4:Clean and jerk @ 75% x 4 reps (touch and go)
Min 5:Clean and jerk @ 80% x 3 reps (touch and go)

C. Strength and skill

1.Back Squat 3 sets x 6 reps @80%
2. Practise a skill

D. Conditioning

For Time

3 Rope Climbs
21 Thrusters (43-30kg/30-25kg)
2 Rope Climbs
15 Thrusters
1 Rope Climb
9 Thrusters