Strength:
A) Snatch with pause @ knee: in 8 min find 3RM, rest 2 min, then 3×1 snatch with pause @ knee @ 3RM every 45 sec
B) Clean x 1 + FS x 3 + Jerk x 1: Find max in complex in 10 min then complete 1 CJ every 45 sec @ max weight x 3 sets
C) BS: Every 60 sec: 60/5, 70/4, 80/3, 90/2, 75/4, 85/3
Skill:
A1) 1 min ME Bar MU, rest 30 sec x 3 sets; A2) 1 min ME Burpees x 3 sets, rest 2 min
Conditioning:
AMRAP in 8 min:
60 KB Swings (53/35), vertical bell
40 TTB
60 Wall Ball (20/14)
40 HSPU
Rest 8 min
AMRAP in 8 min:
60 Cal Row
30 HR Pushups
10 MU