Strength
Front Squat 3×2 @98%
Snatch Complex OTM (Power Snatch – Snatch – High Hang Snatch) x 5min Start at 60% and Build up to 80%
Clean Complex OTM (Power Clean – Clean – High Hang Clean – Jerk) x 5min Start at 50% and Build up to 70%
-THEN-
Conditioning
For 20min OT 4min:
Row 500 Meters
4 Muscle Ups or 6 Strict UB Pull-Ups or 8 Chest to Bar Pull-Ups