1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed
2) 5X2 Jerk from blocks – heaviest possible, rest as needed
1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.
1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00
8X1 200m Run – Rest 2:1