Strength
Hang clean from lap + hang clean from above knees 3×1+1@40%
Power Jerk + split Jerk 3×1+1@40%
Clean and Jerk competition style
10min to warm up
Then
Each person has 3 lifts with 2 min to load the bar and complete the lift. Only 1 attempt is allowed in the 2 min. Once you chose a weight you can’t go down on the next attempt if missed. There will be a rotation in athletes with a running clock, for example 3 athletes means 4 min break between lifts. You are allowed to practice the lift during your break with a separate bar bell.
Conditioning
Tabata Row with no straps and 10 damper