Warm Up - 3 sets of 1 leading into first working set
Working Sets - All based on your 1 Rep Max
5 sets of 1 rep - 70%
3 sets of 1 rep - 80%
1 rep at 90%
Notes: If you don't have a 1 Rep Max, use this time to find it. Use these Olympic lifting days to get better at the clean and jerk. I'd rather see you work on good technique and form instead of throwing up sloppy reps with heavy weight.
15 Minute AMRAP:
30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35
50 Double-Unders (3:1 singles) PRACTICE!
Notes: Please do not drop an empty bar. Please place your bar on top of a bumper plate on each side of the bar. Everyone!