Strength
Clean and Jerk From Blocks at Hip Height 5×2 Moderate 60-80% of Max Clean and Jerk
Clean Pull Complex (High Hang Pull + Mid Hang Pull + Clean Pull) x3 @97% of Clean
Back Squats 5×3 87% Rest 90sec
-Then-
Conditioning
5 Rounds each For Time:
5 C2B Pull-Ups
250Meter Row
*Rest 45sec Between Rounds*
Skill
Half Tabata DU:
4 Rounds of 20sec of work 10sec Rest
*The Goal is to go unbroken on each round*