Weightlifting

Clean & Jerk from Low Blocks 75%x2, 80%x(2+1), 85%x1 (x 2)

Notes
(x 2) means repeat the sequence. Once you hit 85%, go back to 75% and work back up.

Strength

Back Squat 4 @ 7, 4 @ 8, 4 @ 9, plus three down sets (load drop -10%)

Sport

1) AMRAP 10:
7 Touch-and-Go Clean & Jerks, 155#/105#
Run 200m

2) 4 Rounds For Time:
10 Strict Handstand Pushups, 4.5"/3" Deficit
20 GHD Sit-Ups
30 Kettlebell Swings, 24kg/16kg

Strength Accessory

Back Extension 3 x 2 reps from failure, using a weight that nets you 8-12 reps.

Notes
Grip plate behind head, or barbell on back.

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