Training-Strength

Warm:

dynamic floor work

3 rounds NFT

20cal bike

ME hand walk

20cal row

ME effort HSPU

20cal ski erg

ME pull-up

Snatch

3x @ 155

3x @ 165

2x3 @ 185

2x3 @ 195lbs

Clean and jerk

3+1@ 175

3+1 @ 185

3x3+1 @ 205

3x3+1 @ 215lbs

Front squat

5x@ 155

5x @ 185

3x5@ 220

Then

6-5-4-3-2-1x strict deficit HSPU 

rest 1min between

3x15 BNpress

3x10 strict dip