“Diane”

21-15-9

Deadlift (225/185)

HSPU

Or

1 RM Re-Test or Make-up

Olympic Lifting Skill Work

3-3-3-3 (rest 1 min. between rounds)

1. Clean pulls (70% effort for first two rounds, 80% effort next two rounds)

2. Snatch pulls (70% effort for first two rounds, 80% effort next two rounds)

Bottom to bottom front squats.

Max effort for 2 sets of 10 reps. Rest 2 mins. between sets.

Weighted Back Extensions

3×10, rest 30 secs. between sets.