Strength:
A) Push Press + Pause (3 sec) Jerk Grip OHS: 6 sets of 3+1 to heavy triple
B) Every 90 sec complete Clean, Hang Clean + FS: 1+1+1 x 7 sets build to max, last set should be only one with potential to fail
C1) Banded Deadlift: 8×4 for SPEED @ 40% + band tension
C2) Power Clean: 8×3 TNG @ 60%
Skill:
A) 4 x 10 perfect hollow/arch swing on rings (pull to bottom of rib cage)
B) 4 sets of 4-6 ring MU + max rings dips
C)After cond. 5 min. Tabata L-sit on parellette
Conditioning:
AMRAP in 8 min:
8 Alt DB Snatch (70/55)
40 DU