Clean and Jerk (7 x 3; building from 70% 1RM to AHAP)
Keep reps relatively sharp. Power Clean and Push Jerk only
Strict Pull Ups (5 x 3-5; add weight if you can)
Pull Ups with no kipping movement
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
7 C2B pull ups
14 American KB Swings @55/35
21 Push Ups