3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@60%, 1×1@65%, 2×1@70%
Strength/Skill 1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec. 1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. Conditioning 20:00 AMRAP of: 400m Run 8 Pull Ups 12 Muscle Snatches 75#
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