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Olympic Weightlifting:

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

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

Snatch Grip Deadlift:    3RM

Straight-leg Deadlifts:  3 sets of 5

Strength:

Rest Day

General Conditioning:

21-15-9 reps of:

Deadlift with 315 pounds

30" box jumps

Please scale the weight for the General Conditioning as needed. If you do keep in mind this is supposed to be a heavy deadlift.

If you're participating in the Oly portion please allow appropriate recovery time before attempting the General Conditioning. If you are utilizing the Strength portion, feel free to work some accessory lifts. Have a good time with it and be safe!