1 mile run,
5 minute rest, then…
Hang Snatch (65/95) CRX (75/115),
Push ups (CRX) Ring Push Ups,
With barbell only,
(x5) Strict press, push press & push jerk.
(x3) front squat: 1/4 squat, 1/2 squat & full squat with 2 second pause on bottom.
(x3) Clean pull from mid-thigh, above knee & below knee.
(x3) Clean high pull from mid-thigh, above knee & below knee.
(x3) Tall clean received in full squat with 2 second pause at bottom.
(x5) Jerk balance, On-toe jerk unders, BNK split jerks.
Then with barbell loaded to 50% 1RM,
(x3) Squat Clean & Push Jerk: from mid-thigh, above knee & ground.
(2×3) Roman Deadlift
(2×3) Pendlay Rows
Then with barbell loaded to 75% 1RM,
(x3) Clean 1st Pull, Clean Pulls, Clean High Pulls.
(x3) Complex: 1 Power Clean + 2 Front Squats + 1 Split Jerk.
Then: Squat Clean & Split Jerk (2-2-2) @ 75%, 80%, 90% of 1RM