Strength
Spend 5min warming up Snatch (nothing over 40%)
15min to find a 1rm for the day Snatch
Rest 5min
Spend 5min warming up Clean and Jerk ( nothing over 40%)
15min to find a 1rm for the day Clean and Jerk
Front Squat
Take 5 sets or less to get a heavy 2 with 3 sec pause in the whole, this is not a 2 rep max.
Conditioning
Not For Time:
3 Rounds
Hand stand Hold nose to wall 60sec
Single Leg KB RDL 10each leg
Row 250meters no straps