Warm-up:
3 rounds with an empty barbell:
5 FS
5 Split-press
5 Good Mornings
WL:
1) Clean and Jerk:
50x1, 60x1, 65x1, 70x1, 75x1, 80x1
Strength:
2) BS: 60x2x3
Conditioning:
3) 21-15-9
Power Snatch (95/65)
HSPU
Toe-to-bar
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans
Extra work (after squats):
1) 5x5 Landmine row, heavier than last week
2) Stretch/mobility