Strength
1. Clean and Jerk Complex (1 Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Push Jerk) 5×2 Light, Rest 60sec
*Note on this complex there should be a slight pause before each movement, this will ensure that you don’t combined your clean with your squat or your clean with your press.*
2. Clean From Blocks at Hips 5×1 Light, Rest 45sec
3. Push Press 3×3 Heavy, Rest 90sec
4. High Bar Back Squat 5×3 @ 75%, Rest 90sec
-THEN-
Conditioning
3 Rounds For Time:
5 Strict Pull-Ups
10 Bar Facing Burpees
15 Power Snatches 115/75
-THEN-
Skill/Mid-Line
OTM 5min
10sec L-Sit
OTM 5min
30 D.U.