Strength
CPU Warm up (BAR)
CPU 3×3 BAR
Clean from Lap 2x(1 power+2 full) BAR
Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee
Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin
Clean Lift Off 3×3 @50% of Clean
CLO into RDL shrug/toes 3×3 @50% of Clean
Front Squat 3×2 @60% with a 3sec pause at rock bottom
-THEN-
Conditioning
3 Rounds Each For Time:
5 Push Press @65%
10/5 Strict Pull Ups
15 Box Jumps(24/20)
Rest 90sec