Conditioning 10 Muscle ups, or 10 pull ups and 10 dips
200 meter run
50 Box Jumps 24/20
50 Double Unders (150 singles)
50 DB Thrusters
50 KB Swings
200 meter run
10 Muscle ups, or 10 push ups, and 10 dips
Strength
Back Squat 60%x5/70%x4/80%x4x4
Power Snatch 60%x5/65%x4/75%x4/85%x2x4
Cleans 75%x4/85%x2x4
Push Jerk 60%x5/70%x5/85%x3x5