Strength:
A) Clean + Jerk: 4 sets @ 85% alternate between the following complexes: Clean x 3, Jerk x 1 on sets 1 and 3; Clean x 1, Jerk x 3 on sets 2 and 4.
B) 4 Hang Power Clean every 90 sec @ 75% x 5 sets
Skill:
A1) Bench Press: 6×5 AHAP, rest 60 sec
A2) Bent Over KB Batwing Static Hold x 6 sets x 30 sec HEAVY, rest 60 sec
Conditioning:
Row: 14x500m row @2k pace, rest 2 min