Strength:
A) 10 Power Clean Singles @ 70%, rest 45-60 sec
B) Jerk From Rack: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1*3 sets
Skill:
A1) Bench Press: 7×3, AHAP, rest 90 sec
A2) 30 sec ME DB Bent Over Row @ medium weight x 7 sets, rest 90 sec
Conditioning:
5k row or run @ 60% intensity; if possible do this in the morning before the lifting and fasted.