Pre-Lift, Practice

5 overhead squat 20kg

4 squat clean and jerk 40kg

3 rounds:

(4 squat clean and jerk 50kg

3 3-step jumps per leg)

5 single-leg max jumps per leg

Practice: flying 30s

Lift, Practice

Muscle-ups: 3, 3, 5

3 rounds:

(3 deadlift at 90kg

6 standing max jumps)

2 rounds:

(3 power cleans 60kg

6 box jumps)

15 hanging leg raises

Practice.

Recover, Lift, Practice

Workout 1: Recovery

0.35mi warmup in ~3:00

1.25mi in 8:15

5mi biking in 14:30 (level 8)

15 minutes stretching

Workout 2: Maintenance Lift

5 deadlift 40kg, 5 hang clean 40kg

4 squat clean and split jerk 50kg

4 squat clean and split jerk 60kg

2 clean and split jerk 70kg

5 deadlift 80kg

5 deadlift 90kg

2x(3 deadlift to 2 clean and jerk) at 60kg

Power clean to 3 front squats to jerk 60kg

3x8 incline bench press 95lb

3x25 incline situp

2x10 pushups at +45lb

Practice:

2x(50-50yd, 15 burpees throw for 60 seconds)

3x(40-40yd, 10 dive bombers, throw for 60 seconds)

5x(30-30yd, 10 burpees, throw for 60 seconds)

7x(20-20yd, 10 pushups, throw for 60 seconds)

Recovery

16 minutes elliptical
10 minutes stretching
5 DB military press 35lb
10 incline situps at +25lb
4 DB military press 40lb
10 incline situps at +35lb
3 DB military press 45lb
10 incline situps at +45lb
2 DB military press 50lb
10 incline situps at +35lb
10 DB military press 35lb
10 incline situps at +25lb

Lift, Practice

3mi recumbent biking in 8:50

10 L-hang leg raises

10 dip station leg raises

10 V-ups

10 incline situps

10 L-hang leg raises

10 dip station leg raises

10 V-ups

10 incline situps

20 situps

Watched practice.

Swim, Practice

10 minutes stretching

25 minutes swimming

10 minutes stretching

Watched practice.