Strength:
A) Snatch + Hang Snatch + OHS: Complete 1 reps of each movement in the complex every 90 sec: 3 sets @ 60%, 3 sets @ 70%, 3 sets @ 80%, then 3 sets to work to max weight for the complex.
B) Clean + Hang Clean + FS: Complete 1 reps of each movement in the complex every 90 sec: 3 setss @ 60%, 3 sets @ 70%, 30 sets @ 80% then 3 sets to work to max weight for the complex.
C) BS: every 90 sec: 50/10, 60/8, 70/6, 80/4, 90/2*3 sets, 85/max reps up to 10 reps
Skill:
4 sets: 2 min running clock:
100m shuttle run (25m down and back x 2)
ME Bar MU in remaining time
rest 2 min
Conditioning
AMRAP in 4 min:
1 Strict HSPU
1 Power Clean (135/95)
increase by 1 rep each round
rest 4 min
AMRAP in 4 min:
3 Standard HSPU
3 DL (185/135)
increase by 3 reps every round