Strength: 1) BS: 60x10, 65x8, 70x8, 75x8
2A) FS: 60x5, 65x5, 70x5x2 2B) 4X8 Close-grip Bench, 2 second pause at chest, (hands about 12" apart), AHAP
3A) 3XME Strict pull-up 3B) 3X10 Good Morning
You'll need to show up at least half an hour before class to complete this work. 45 minutes and you'll have plenty of time. Welcome to the grinder.
1) 10" to fing a 3RM Snatch from the power position, no misses. Repeat max for 3 sets. Use straps on all sets.
2) 10" to find a 3RM Clean from power position, no misses. Repeat max for 3 sets. No straps, unless you want to break your wrists.