Olympic
1) 3 x 2 push presses + 2 jerks behind the neck + 2 presses behind the neck
2) 5-7 x 1 segment/stop snatch pull (below knee) + 1 snatch (power or full squat) + 1 OHS, as heavy as possible, rest 60-90 seconds
3) 5-7 x 1 segment/stop clean pull (below knee) + 1 clean (power or full squat) + 1 jerk (power or split), as heavy as possible, rest 60-90 seconds
Note: Keep heels on ground during pull portion of sequence.
Conditioning
For time:
run 800 meters
then,
12 shoulder to overhead @ 185/125#
9 muscle-ups
9 shoulder to overhead @ 185/125#
6 muscle-ups
6 shoulder to overhead @ 185/125#
3 muscle-ups
then,
run 800 meters
