Strength
Fitness:
1) Work up to a heavy single clean deadlift + hang clean + jerk. If form is consistent pull from the floor.
2) Back off 10-20% and do one repetition ever 90 seconds for 7 rounds.
Performance:
Every 90 seconds for 7 rounds: one clean and jerk @ 80-85%
Conditioning
Three rounds:
- Run 400m
- 15 Deadlifts (225/155)
- 15 Box Jumps (24/20)