Power

1) 5X1 Power Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Power Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.

Strength

1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00

1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

Conditioning

7 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Rest 1:1

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.