Tim throwing down at his Olympic Weightlifting Competition a few days ago!

 

Strength
4 rounds today

Rest roughly :90 between movements and rounds

Overhead Squat (4-6 reps @ 20X1
)
Keep the weight light.
Priority is full depth, and weight on heels.

Weighted Pull-ups (Max reps @ 2110)

 

Conditioning
Three rounds for time of:
Front Squats x 8 reps
400 Meter Run
(Barbell originates from the ground – no racks. Recommended weights are 185/135 lbs, but athletes are encouraged to scale up. The eighth rep should be a battle.)