Clean & Jerk - Heavy Single: 85% x 1 x 3 sets
40kg - 60kg - 70kg - 80kg - 90kg - 75kg x 1 x 3sets
Snatch - Heavy Single; 85% x 1 x 3
45kg - 60kg -70kg - 75kg - 62,5kg x 1 x 3
3 rounds of:
a. 1 rope climb, arms only, ~15ft.
b. 25lb DB, Ghd Sit-ups, 10 reps
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