Oly
1) 3 position Clean. 4x1 @80-85%.
Strength
1X10, 1X20 Back Squat – work to a true 20rm, rest 3:00+ between sets
Here’s a calculator to help guess at percentages:http://www.kalanen.fi/maxrepcalculator/
Conditioning
2) 3 rounds for time of:
8 Power Cleans (135/95)
30 Weighted Step Ups HAP.
Accessory:
Barbell Bridges- 4x8.