Snatch 10:00
1-1-1-1-1-1-1
Clean & Jerk 10:00
1-1-1-1-1-1-1
* singles building to 80%
Pendlay Row 10:00
3-3-3-3-3
* triples no more than 60%
Tempo Conditioning on Erg 10:00
continuous row at :10 slower than 2K pace if known
-or-
general suggestions
males: 22-24 spm at 2:00 split
females: 24-26 spm at 2:15 split
Mobility for Running 20:00