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 3rm, 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

Compare to 121207.

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

Do work…