Warm-up:
3 rounds:
15 PVC Pass throughs
12 Band Pull and Press
9 OHS
WL:
1) 7x1 OTC: 3 Snatch High-pull, + 1 Snatch
Strength:
2) BS: 60x5, 70x3, 80x3, 85x3
Conditioning:
3) Every 2 minutes for 16 minutes:
8 Clean and Jerks (135/93/40-50% of 1RM CJ)
8 Lateral Burpees
Extra work:
1A) 5x3 Bench-press, working to a 3RM. -5%, -10%
1B) 5x5 Bent-over row
PRI:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans