Work up to a heavy Double (H2) in 10min
then
Every 15sec. for 5min (20 reps) 1 P. Snatch @ ~85% of H2
8min AMRAP of:
2 single arm DB-Hang Clean and Jerk (each side - 22,5/15kg - all C/J on one site first then the other side)
2 alt. pistols
4
4
6
6
...
In 15min find max weight for:
P. Clean + Hang Clean + Jerk
6x 3 DL from block (just below knee - no TNG)
start @ 70% and work up in weight
6 sets of:
5 TNG Squat Cleans + 5 TNG P. Jerks @ ~60% of 1RM (adjust slightly up or down based on 1RM and your ability to work with submaximal loads)
rest as needed between sets to stay unbroken for the whole complex (try to push the pace to finish as fast as possible)
3 sets of:
6-10 GHR
6-8 ring body saw
8 seated single arm ext. DB-rot. (each side)