BARBELL GYMNASTICS:

6 Sets of the following complex:
Halting Squat Clean (stop at knee for :02)
Pause Front Squat (pause in bottom for :02)
Split Jerk (Pause in dip AND split for :02)
* This is position work, if you can hit all these positions with accuracy and stability, then load it up. If not, keep it light and work it..

CONDITIONING:

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders