Strength:
A) Hip Clean + Hang Clean + Split Jerk: 80/1+2+2*4 sets
B) Every 30 sec x 4 min: Hip Clean into thruster @ 70% of max CJ
C) DL: 90/2*4 sets, rest 2 min, use steel plates if possible
Skill:
A1) Bench Press: 5×6 AHAP, rest 60 sec
A2) Double KB Pendlay Row: 5×8 AHAP, rest 90 sec
Conditioning:
Row 5k @ 70% intensity