Strength:
A) Clean + Jerk + BN Jerk: 5 sets of 1+1+1 @ 80%-85%, rest 60-90 sec THEN EMOM x 6 min: 1 Thrusters from ground + 35 UB DU starting at 50% and ascending each minute
B) DL: Rack Pull from above the knee + touch and go DL to the ground: 1+2@85%*4 sets, pull from rack @ top of knee, step back, complete 2 TNG DL. Use steel.
Skill:
A) Strict Press: 8 sets of 1 to 1RM, rest as needed
Conditioning:
5k row or run or 20 minute bike @ 60% intensity. Do this early and fasted if possible. For those of you nerds out there. Think Z1 here.