Strength:
A) Clean + Hang Clean + Jerk: Alternate between the following rep schemes every 90 sec x 8 sets @ 85%: 1+2+1 and 2+1+1
B) Back Rack 1/4 Squat Jumps x 6 reps x 4 sets @ 50% of max BS, rest 60 sec
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:
16x500m row (last increase in sets, I promise) @ 2k pace, rest 2 min