Pregame:

Tricep opener

Warm-up:

3 rounds:

3 FS with BB

3 Tall cleans

3 Air-planes each leg

WL:

1) 5x3 Power Clean at 70-80% of 3rm

Strength:

2A) 4x3 Deadlift at 80% of 3rm (no bounce off floor)

2B) 3x10 Strict Pull-up

Conditioning:

3) For time:

20 Muscle-ups (or pull-ups)

30 Thrusters (95/75)

40 Hang Power Cleans (95/75)

800m run

Accessories:

5A) Bent-row 4x5 light across sets

5B) Powell raise 4x8, light across sets

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6) 4x8 Bicep curls light across sets

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7) Tabata hollow hold