Weightlifting Speed/Skill Development

Every 60 seconds until a difficult but submax single repetition:
Jerk Balance from the rack
1-1-1-1-1-1-1

Then, every 90 seconds until a difficult/submax single rep:
Split Jerk from the rack
1-1-1-1-1-1

Weightlifting Conditioning, Short-Mid Duration

“Heavy Grace”
For time, 30 reps:
Power clean & jerk

Load: 205/135 or heavy enough that it must be done as singles.

After-Hour Accessory Exercise (Strength Development)

Strength: Snatch pulls from mid hang, 5 sets of 3, heavy, across.
Strength: Clean pulls from mid hang, 5 sets of 3, heavy, across.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before: Check 4-20-16 workout notes for comparable metcon; wear wrist wraps & lifting belts; get empty bar for the warm up