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Strength

Front Squat 5@65% 4@75% 4@80% 4@85% Rest 90sec

Clean Pull + Clean and Push Jerk with a 3 Count First Pull on Both 5×1+1 (60-80% of best Clean and Jerk) OT 2min

Push Press x5 + Push Jerk x3 + Split Jerk x1 4xComplex , No dropping the bar until all 9 reps are complete, build to as heavy as possible OT 2:30min

-THEN-

Conditioning

OTM 10min
Odd 5 Hang Power Clean and Push Jerk @ (50-60%)
Even 30sec Ring Support Hold

Then

Recovery 1000meter Row

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