Warm-up:
1 round:
10 Hang Power Cleans
10 Front Squats
then,
load the bar with 70% of 1RM PCPJ
WL:
1) Every 2 minutes for 7 rounds:
1 Power Clean and Power Jerk
Strength/Skill:
2A) Snatch pull 5x3 @110% plus
2B) 4x5 Muscle-ups anyhow, or ME muscle-ups, or supinated grip pull-ups or ring rows 3x10
Conditioning:
3) For time:
Run 800m
25 HSPU or push-ups
50 Toe-to-bar
25 HSPU or push-ups
Run 800m