Warm-up:

In ten minutes:

2 rounds with an empty barbell:

5 FS

5 On-toe-SJ

5 Good Mornings

then, work up to 70%, CJ

WL:

Clean and Jerk:

70x2, 75x2, 80x2x3

Strength:

2) BS: 75x6x8***

***Chase each set with 5 beat swings

Conditioning:

3) 10 minute alternating EMOM:

10 x Thrusters (115/83)

10 Lateral burpees over bar

Extra work (after squats):

5x3 Snatch high-pull, as heavy as possible with bar reaching chest all three reps

PR:

3 sets:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans