Warm-up/Mobility:
10min Coaches Choice
Strength:
Dead Lift 5×3, 65%-75%
Warm-up: 3×3
Notes:
Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.
Conditioning:
12-9-6-3
Ground 2 Overhead, @70% of your 1RM C&J or Snatch
Box Jump, 30″(24″)