Strength:
A) Clean with 3 sec pause @ bottom of knee + Jerk: 90/1+1*4 sets
B) Jumping Good Mornings: 4×8, medium fast weight
Skill:
A) Tabata Bar MU x 4 rounds (20 on, 10 off x 4 sets), rest 2 min, repeat
Conditioning
AMRAP in 25 min:
800m run
10 Strict HSPU
15 Front Squats (185/135)
20 Ring Dips