Strength:
A) Clean + Jerk: Every 90 sec: 50/3, 50/3, 60/2, 60/2, 70/2+1, 70/2+1, 80/1, 85/1
B) Jerk Dips with 3 sec pause in dip: 5 sets of 3 @ 100%
Skill:
For Time:
6-5-4-3-2-1: Strict HSPU increasing in difficulty/deficit + OH Lunges each leg (45#plate/25# plate)
Conditioning:
30 min assault bike @ 60%-70% intensity, break a sweat