Olympic
snatch: 20 minutes to a heavy, but not maximal, single
clean: 20 minutes to a heavy, but not maximal, single
rest > 30 minutes
jerk (from blocks/rack): 20 minutes to a heavy, but not maximal, triple
rest > 3 hours
Accessory
1) Practice for 10 min – single leg bounds, vertical jump attempts, standing triple jump
2) Practice for 10 min – handstand walk for distance, free standing handstand, free standing hspu
Conditioning
row or bike (AD): 60 minutes @ 50-65% RPE