Cleans, Squats, Push Press, C2B Pull ups

BB Gymnastics
1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

60, 70, 75, 80,82.5, 85x2

Strength
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 3rm

96, 108, 115, 121x2

2a) 5X3 Push Press – heaviest possible, rest 60 sec.

60, 65, 70, 75, 80

2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

80, 85x4

Conditioning
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes

1:47 - Everything unbroken
2:25
2:37
2:56
Total time - 9:43