1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).
1a) 4X3 Clean Deadlifts with pause at bottom of knee – AHAP
1b) 4X5 Behind The Neck Push Press
AMRAP 27 minute of:
9 Power Cleans (135/95)
20 Lateral Burpee Bar overs
15 Pull Ups
AMRAP 15 minutes of:
10 Overhead Squat (135/95)
10 KB Cleans (from the floor) (70/53)
10 Wall Balls (30/20) (if you do not have a 30# ball, use a 12′ target)
Then, depending on your weaknesses, choose ONE of the following: Except for… you know who you are.
*Rest 2 minutes
50ft. HS walk – For time (work on speed)
*Rest as needed between rounds