Workout for 12/21/2017

Weightlifting Speed & Skill Development

Push or Split Jerk:
5–3–3–3–1–1–1–1–1

Weightlifting Conditioning, Short Mid-Duration (12-22-16 Repeat)

“Alicia ‘90”
For time,
90 push jerks
90 back squats

Upon completion, rest for exactly 2:00, then:
For time,
90 sit-ups

After-Hour Accessory Speed/ Strength Exercise

Speed: 6 x 2 power snatches
Strength: 1 x 5 deadlifts at 90% 5RM deadlift.