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Olympic Weightlifting:

Clean:                      3RM, 90% for 2 sets of 3

Power Snatch:         75% of Snatch 1RM for 3 sets of 3

Clean Grip Deadlift: 3RM

Good Mornings:      3 sets of 5 reps

Strength:

Rest Day

General Conditioning:

5 Rounds for time:

30 Hand Release Push-ups

400 meter run

For the Oly: Percentages for the Clean are of the 3RM. For the Power Snatch: The percentage is of your 1RM snatch.

If participating in the Oly program: allow at least 3 hours between lifting and conditioning. 

Hand Release Push-ups: at the bottom of the push-up (chest on the deck) lift hands from floor. You only have to lift them high enough for some daylight to sneak through. 

Afterwards take some time to stretch, foam roll and ice. If you lifted take a little time and do some light rowing. We still have a long week ahead of us. Enjoy!