Competition Team Lift

Clean pulls
5 x 6 clean pulls, on the 2:00 start
110% of your clean

Snatch Balance
5 x 4 reps, on the :90 start
Start at 80% of your max snatch and go up from there.

5 rounds for completion of:
300 meter row
a set of ring muscle-ups

Supplemental Workout
60 minute run
Uptempo at 10,20,30,40 and 50 minutes, for a hard 2 minute effort.  Walk for 1 minute after the hard effort and then back to a moderate pace.

Competition Team Lift

Front Squat
Take no more than 20 minutes and work up to a heavy front squat double.

Snatch Grip Push Jerk
6 sets of 3 reps, on the 2:00 start
Start at 80% of your max snatch and work up from there.

Take 20 minutes and work on linking bar muscle-ups.  Work on being efficient on the descent.  If you are already good at it, do 5 max sets spread out over the 20 minutes.

Supplemental Workout
10 rounds of:
2 minutes rowing, starting at a moderate pace
1 minute off the rower, walking and doing mobility

Row for a further distance on every 2 minute work effort.

Competition Team Lift

Deadlift
5 x 3 reps, on the 3:00 start
Start at 80% and go up as you can

20 minutes of goat work

Supplemental Workout
5k row

Competition Team Lift

Overhead Squat
7 rounds, on the 2:00 start of:
3 overhead squats
Start at 75% and go up as you can.

5 rounds for completion of:
run 150 meters
12 russian swings, 44 kg (32 kg)

Supplemental Workout
60 minute bike ride