Strength:
A) Clean Pull + Hang Clean + Clean from floor + Jerk: in 5 sets complete 1+1+1+1 to max for complex then drop 10% and complete 2 sets there
B) DL from 3in riser, pause at riser height x 2 sec: 8×2 @ 85%
Skill
After Conditioning:
A) 5 sets – 3 wall walks + 30 sec. chin and toes to wall hold
B) Accumulate 40 slow empty bar RDL – keep back and lats engaged
Conditioning:
5-7 sets:
3 rounds AFAP:
6 TTB
7 Box Jump Overs (24/20)
5 C2B Pullups
rest 2:1 after 3 rounds, if times deviate more than 15 seconds stop