PART I – TECHNIQUE

15 Minute Clock to Complete at Least 3 Sets of Each Drill
A1. Jump Rope Running
A2.  Pull-Up 
A3.  Ring Dip


PART II – CONDITIONING

For Time:
900m Run (3 Laps)
30 Pull-ups
900m Run 
30 Clean & Jerk 95/65
900m  
30 Chest to Bar Pull-ups
900m
30 Snatch 95/65

Substitutions:
Single/Dual Dumbbell Row
Barbell Row 
50/35 lb Dumbbell Clean &Jerk/Snatch

OR

OLYMPIC WORKOUT

PART I –  Every Two Minutes for Eight Minutes:
5 Reps of Unilateral Lower Body Strength Movement

PART II –  Every 90″ for Six Minutes:
3 – 5 Snatch Pulls from Various Positions

PART III –  Every Two Minutes for Eight Minutes:
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

PART IV –  Every 90″ For Nine Minutes:
1 Heavier Snatch Pull + 1 Squat Snatch*

*Use two bars or a friend.  Build your strength and confidence to aid in the subsequent lift.