Strength
Front Squat 1×5@60% 3×5@70%
Clean From High Blocks at Hip Hight 7×3 @ light load Rest 60sec
Jerk Balance 7×3 @ light load Rest 60sec
-THEN-
Conditioning
Superset not for time:
Split Press 3×10
RDL 3×15
Double KB front rack step back lunges 3×20
Max effort handstand hold x3
*Rest 2min after each whole set. Rest between each movement should be minimal. Choose a weight for each movement that keeps well controlled form but also leaves little left in the tank.*