1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
1a) 4X8 Weighted Ring Dips – heaviest possible, rest 90 sec.
1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
4 rounds of:
ME UB Muscle-Ups + 2 (after max UB set, rest :15 and perform 2 more reps)
10 DB Snatches (alternating) 100/70#
7 Non-Rebounding Box Jumps (step down) 36/30″