Strength:
A) 3 Position Clean + Jerk: Floor, Hang, Hip: Find Max in complex in 15 min, immediately into every 30 sec x 4 min: 1 Cleanjerk (demo: https://vimeo.com/94437764) @ 93% of 3 Pos. Max
B) DL + 6 sec Tempo Return To Floor: 8 sets of 2 @ 80%, rest 60 sec
Skill:
A1) Bench Press: 5 reps @ 60% of 7×3 from last week, no rest x 4 sets
A2) 8 chest to ring strict pullups, rest 45 sec x 4 sets
Conditioning:
8×300 yard shuttle, rest 2:1 (6 trips to 25 yards and back = 1×300 yd shuttle)