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) @ 85% (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

1) 200 Double-Unders for time.

*Rest exactly 5:00 between 1 & 2.

2) 8:00 AMRAP of:

4 Muscle-Ups
12 (alternating) Front Rack BB Step-ups 24/20″ @ 115/75#
24 Push Press 115/75#

Do Work…