Strength:
A) Snatch: 8 made lifts starting at 60% to work to heavy single. 1 miss allowed. After second miss drop your current weight down 10% and complete the rest of your reps.
B) BS: 60/3, 70/3, 80/3, 85/3, 90/1*2 sets
Skill:
3 Rounds:
30 sec ME Bar MU
Rest 60 sec
60 sec ME Pistols alternating
Rest 2 min
Conditioning:
3 Rounds
500m row
30 UB Wall Ball (20/14)
10 UB HSPU
Rest to full recovery. Meaning back to resting heart rate. Probably at least 2:1