Oly & Skills Day
Barbell warm-up
Every 90sec for 15min (10sets)
Clean & Jerk x 1
Sets 1-3 @ 70-75%
Sets 4-6 @ 75-85%
Sets 7-8 @ 85-95%
Sets 9-10 @ 95-102%
Strength:
Front Squat Deload 5x 65%, 70%, 75%
Skills:
For quality, not for time, complete 3-4rds of:
3-5 Rope climb
10 Strict ring dip @2011 (pause for full second at top, 2 second decent)
15 Hollow rock
20 Alt pistols
30 Unbroken DU (work on efficiency, staying relaxed)