WARMUP:

20.4 Recovery

PART I:  STRENGTH
Every 90” for 13:30, Alternate Between

A1.  4 to 8 Strict Knees to Elbows @ 3121
A2.  5 Single Arm Deadlift + Carry (Left)
A3.  5 Single Arm Deadlift + Carry (Right)


PART II:  CONDITIONING

Tabata

C1.  Alternating V-up, Knee, or Hollow Hold
C2.  Goblet Squat Hold
C3.  Plank
C4.  Med Ball Thruster

Rest 1 Minute Between Tabatas


OR


OLYMPIC WORKOUT

Muscle clean+ front squat + push press 
No heavier than 60% of clean and jerk 
2(2+2+2) 

Clean + hang clean from knee 
No heavier than 70% of clean and jerk 
2(1+1)
3(1+2)
3(2+1)

Push press – find a rack 
No heavier than 75% of clean and jerk 
3(3) 

Front squat + split jerk 
% of clean and jerk 
3(3+1) 88% 
3(2+2) 85-88% 
2(1+1) 95% 


Extra credit: 

Box jumps 
4(3) 

Snatch strict press 
5(3)