1. Warm-up 2. Clean & jerk: 2 x 5, 60K 3. Snatch: 2 x 5, 40K 4. For time: KB swings, 70 --- 4. 7 x :35 rounds of 10 KB swings, with :11 to spare. May want to toy with rounds of 12 or even 15, with greater rest periods.
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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