Make a note of your achievements in 'Open Gym'
Oly Skill Work x 15 Minutes
*Choose between Snatch or Clean & Jerk and spend 20 Minutes working on your technique using around 60% of your 1RM. Perform sets of 1-3 reps (you start with the latter and work your way up to singles.)
Gymnastics Skill Work x 10 Minutes:
*Choose between 1 movement and spend time working on it. Keep sets small to reinforce good technique.
Today the options will be:
Conditioning Skill Work x 10 Minutes.
*Choose between Rowing or Running and work on intervals to reinforce good technique. Sets should be 250 meters for row and 200 meters for running.