Warm-up:
3 rounds with an empty barbell:
3 Hang Muscle-Clean
3 Press
3 Power Jerk
3 Squat Jerk
WL:
1) Power Clean and Power Jerk 63X2X3
Strength:
2A) Bench Press: 60X5, 77x5x5
2B) Deadlift: 62X3, 72X3, 82x3x3
Conditioning:
3) 3 rounds for time:
Run 400m
21 KBS
12 Pull-ups/BMU
