4x max chin-ups
4x max v-ups
One-arm long cycle
Rest 3 minutes
Sport level snatch:
1 set: Heavy half-snatch (shorter than level. End the set feeling strong.)
2 set: Sport Level – competition weight.
*Push the effort here. Decreased volume should allow a quality effort here.
3 set: Sport level – lighter weight
3 rounds: static hold jerks. 5 count each position
3x max pull-ups. Hang from bar until failure after last rep of each set.
Run – long, easy pace