Primer

4 rounds
Tall split jerk x3
no foot movement clean x2
Light to moderate weight.

Barbell

A. Pause Clean + Clean + 2 Push Jerk (50%, 60%, 70%, 80%x2 sets, 80+% x2 sets)
You will do 1 pause clean (full clean – pause just below knee) + 1 full clean + 2 push jerks (not split jerks)

Gymnastics

B. UB complex x4 (on the 2 min): 3 Toes to bar+2 kipping pull up + 2 chest to bar pull up + 1 bar muscle up

Conditioning

3 RFT
50 air squats
7 bmu
12 power cleans (155, 105)