Warm-up:
1 round:
10 Strict Press
10 Push-press
Strength:
1) Find a Push-press 2RM
Strength/skill:
2A) Find a 2RM Front Squat
2B) Ring-dips 4x5 strict + ME kipping
Conditioning:
3) 7 rounds each for time:
9 Power Cleans (135/95)
7 Lateral burpees
5 Front Squat
3 Power Jerks
rest 1:00
Extra work:
Preferably done as AM/PM work, or with a 2-8 hour gap between sessions.
Strength:
1) 2RM Bench-press in 5-7 sets
Capacity:
2) Row 5k, with HR below 150 BPM
Use kg/lb display and concentrate on stroke power curve