Power
1.) Snatch Pull + 1 Snatch(power or full)- 1@70%, 1@75%, 2@80-85%.
Strength
2.) Back Squat- Build up to a heavy 2 rm. -10% no pause. Tempo at 3,2,x,0.
Metabolic Conditioning
8 Minute Amrap
20 Wall Balls(20,14)
15 Sholuder to Over Head(95,65)
10 Deadlifts(95,65)