Warm-up:

In ten minutes:

With an empty barbell, grab as many quality sets as possible. Do not add weight to barbell:

10 On-toe-split Jerks, alternating feet

10 Banded Jerk dips (3 sec pause at bottom of dip)

WL:

1) Split Jerk:

75x1, 85x1, 95x1, if you made 95% Max/PR attempt, if you missed, repeat 95%, or go 92.5%, then, 90x1

Strength/skill:

2A) 3XME strict HSPU, or Press 3X8

2B) BS: 70x2x3

Conditioning:

3) For time:

With a partner:

Run 400m together

50 Thrusters @95/65 (tag-team)

Run 800m together

50 Power Snatch (tag-team) @95/65

Run 400m together

Competition:

1) 3X5 OHS at 80% of 5RM

1A) 3 sets: internal rotation bridge

1B) 3 sets: iso plank

2) 20X Croc breath