Strength
1.Power Clean+Push Jerk 7×1 Heavy as Possible with Perfect Form (This means non maximal) Rest 90sec
2.Split Jerk 7×1 @ 90%+ Rest 90sec
3a. Clean Pulls OTM ODD 5×1 105% of Clean
3b. Front Squat OTM EVEN 5×2 105% of Clean
-THEN-
Conditioning
3 Rounds For Time:
2 Hang Squat Clean 185/135
4 Hang Kettle Bell Snatches each arm 70/55
6 Strict Chest to Bar Pull-Ups
Mid Line
Not For Time:
25 Leg Lifts
25 Weighted Sit-Ups
25 Sec L-Sit Hold
25 Controlled Kips on the rings, if you can false grip then hold for all 25