Strength:
A) Power Clean + Power Jerk + Split Jerk: Jerks are touch and go: 1+1+1 every 90 sec @ 70% x 12 min
B) Deadlift: 3 sets of 5 @ 75%, use steel, come to dead stop every rep at the floor
Skill:
None
Conditioning:
4x1000m row, rest 1:1 all @ 85%-90% of 2k pace and within 5-10 sec of each other