Power

1) 5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed

2) 5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed

BB Cycling

3X5 UB Cleans (full squat – from the floor) @ 65% (of max Clean) – rest 90 sec.

Strength

1a) 3X2@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec.

1b) 3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.

Conditioning

3 rounds for time of:

9 Bar Muscle-Ups
21 Burpee Box Jumps 24/20″

Do Work…