11/1 Tuesday

Skill (light weight focusing on position and gd posture)
A. 2 muscle snatch + 2 snatch push press + 2 OHS, x3 sets
B. Power snatch + OHS + Snatch (2 sec pause in bottom), x 3 sets
C. Push Press + jerk behind neck + jerk (5 sec hold in split), x 3 sets
D. Jerk dip squat, 3×3 reps

Aerobic Base (must maintain low HR…below 150bpm!)
30min run @ 70% max HR