Power

1) 5X1 High Pull (from floor) + Hang Power Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

2) 5X1 Hang Power Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

BB Cycling

3XME UB Cleans (full squat – from the floor) @ 80% (of max Clean) – rest 2:00

Strength

1a) 5X2 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

1b) 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

Conditioning

EMOM for 20:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.

Do work…