Strength

Clean Complex @ 60% of clean 5 sets of 3 reps

1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat). Then with weight in the rack position perform one front squat.
Summary: 1 full clean + 1 hang power clean + 1 front squat = 1 rep

Clean and Jerk 2 sets of 3 reps @ 50% of clean

Conditioning

4 rounds:

30 sec. as many reps as possible of sumo-deadlift high pull @ 75
30 sec. burpees
30 sec. double-unders
30 sec. plank
rest 2 min.

*Competitor: As prescribed
*Established: As prescribed
*Recruit: Strength = As prescribed. Cond. = SDLHP @ 45, single-unders