Warm-up:

3 rounds:

10 BS shoulder stretch

10 Strict Press

10 Front Squats

WL:

1) 5x1 OTC: 1 Pause Clean + 1 Pause Hang Clean + 2 Jerks

Strength/skill:

2A) 4x :30 sec ME Thrusters at 90% of 5RM, rest 90 seconds

2B) 4x:30 sec ME C2B Pull-ups, rest 90 seconds

Conditioning:

3) “DT”

5 rounds for time:

12 DL (155/105/45% of 1RM CJ)

9 HPC

6 Power Jerk

Extra work:

Aerobic capacity:

1) With HR between 140-150 BPM:

Continuous effort...

10:00 Row for Meters or Jog 1 mile then AMRAP burpees

10:00 AMRAP of:

20 Pistols (alternating)

10 Hang Power Snatches 75/55#

20 V-Ups

10:00 AD for Cals

10:00 AMRAP of:

20 Dual DB Hang Power Clean & Jerk 35/20#

10 Strict Ring Dips