If not competing in the Open at all:
1) Clean and Jerk 5X1@80, 1@85, 1@90, 1@95, 1@100, 1@105, rest 1 minute between
2) At a conversational pace:
30” AMRAP:
10 Turkish Get-up
Suit Case Carry 100 meters left arm
Suit Case Carry 100m right arm
10 Strict Pull-ups
30 Strict Push-ups
If workout was on Friday, Snatch and CJ, followed by 3RM FS only. Can do capacity if feeling good.