Power
1) 5X1 @ 80% (of max for the complex) Two Position Power Clean (hang & power position) – rest as needed
2) 5X2 @ 80% Jerk from blocks – rest as needed
3) 3×10 AHAP Bench Press
BB Cycling/Midline
1a) 3X3 @ 75% Touch & Go Cleans (full) – rest 90 sec.
1b) 3X8 Strict Ring Dips – rest 2:00
Conditioning
1) 2X800m Run with 30/20# vest – rest 1:1
2) 2X800m Run (no vest) – rest 1:1
Power
1) 130
2) 150
3) 135
BBC/M
1a)130
1b) done
Conditioning
1) 4:32, 4:15 (improvised with about half the weight in a back pack and the other half in a vest that is not really a weight vest.)
2) 3:14, 3:20