1. Warm-up
2. Snatch: heavy single (emphasize form) - last two singles good, 40k
3. Clean: heavy single, 67k
4. Jerk: heavy single, 50k (good, done outside)
5. 4 rounds for time: 5 box jumps, 10 pull-ups, 30 seconds rest. (5:04)
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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