Strength:
A) 15 min time cap starting at an empty bar. Work to max snatch in no more than 10 attempts; rest 2 min after time cap and drop 15% and complete 3 sets ME UB TNG reps, resting 45 sec between attempts.
B) CJ: Starting with an empty bar, work to maximal CJ in 12 min in 8 attempts. After time cap rest 2 min and drop 20% and complete 3 sets ME UB TNG Clean only, rest 60 sec between attempts
C) Pause BS: 60/2*4 sets, 3 sec pause @ the bottom
Skill:
A1) Weighted Pullups: 5 sets of 3 with a 3 sec pause with chin over the bar, rest as needed
A2) Weighted Pushups: 5 sets of 8, rest as needed
Conditioning
10 rounds:
100 yard sprint
first 30 yards drag a (150#/100) sled then let straps fall and finish remaining 70yds unweighted
Rest the time it takes to walk back to start line