Strength

1. Clean and Jerk Complex (1 Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Push Jerk) 5×2 Light, Rest 60sec

*Note on this complex there should be a slight pause before each movement, this will ensure that you don’t combined your clean with your squat or your clean with your press.*

2. Clean From Blocks at Hips 5×1 Light, Rest 45sec

3. Push Press 3×3 Heavy, Rest 90sec

4. High Bar Back Squat 5×3 @ 75%, Rest 90sec

-THEN-

Conditioning

3 Rounds For Time:

5 Strict Pull-Ups

10 Bar Facing Burpees

15 Power Snatches 115/75

-THEN-

Skill/Mid-Line

OTM 5min

10sec L-Sit

OTM 5min

30 D.U.