Power

1) Power Snatch: 5X1 – work to a max single for the day, rest as needed

2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed

Accessory/Skill

1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 60 sec.

1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec.

Conditioning

Compare to 141008.

Row 5k

Note: The goal is negative splits throughout. Begin at roughly 85-90% of best 2k pace, and try to drop 500m splits by 1-3 seconds each 500m. Your final 500m should be the fastest.