WARM-UP
3 Sets:
1:00 Bike, Bike, or Ski
10 Push-up to Down Dog
10 Front Squats 20/15 Kg

POWER
Front Squats (with straps)(1 Rep-Max of Clean & Jerk)
3 x 6 @ Up to 50%

Squat Clean (1 Rep-Max of Clean & Jerk)
2 x 2 @ 50%
2 x 2 @ 60%
2 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%
2 x 1 @ 90%

STRENGTH
Front Squats (1 Rep-Max of Clean & Jerk)
1 x 2 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
3 x 2 @ 100%

METCON
7 Sets for load:
3 Power Snatches TnG

ASSCESSORY
Accumulate:
75 GHD sit-ups