Activation Work
Turkish Get Up – build to a heavy single each arm (10 minutes here)
Barbell
A. Power Clean w/Pause at knee and Pause in catch + Push Jerk; 50%x2; 60%x2; 70%x2; 75%x2
B. Power Clean + Push Jerk; 80%x2x3
C. Pause Jerk + Split Jerk; 70%x1+2; 80%x1+1
D. Split Jerk; 85%x1x3
Assistance
Seated Good Morning x10x3
Rear Delt Flies x 10-12 x 3
Seated Single Arm Press x 10/side x 3
Conditioning
500m Run @1-mile PR pace
Rest 1 minute
300m Sprint
Rest 4 minutes
x 3 sets
Optional AM Session
10 minute Assault Bike @70-75%
Rest walk/stretch 2 minutes
x 3 sets
*Same cals for each set is the goal here; keep the wattage consistent
Full Range Competition Training 
TGU: 70 KB/arm
PC with pauses and jerk: 115/135/165/175
PC and j: 185
Jerks with pauses: 185/205
SJ: 215
Ass work: 65# for seated GM
10# each hand for flies
35# DB
Runs:
Done on true form:
1:59-2:03 per 500m
:57-1:02 per 300m
Damn it was sweaty
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TGU – worked up to a 40# DB
Barbell
A. 83, 103, 123, 128
B. 133
C. only worked up to 123 here, was having trouble correctly doing the pause jerk and wanted to make sure I was doing it right
D. 133
Assistance
Seated Good Morning done at 53# x10x3
Rear Delt Flies done at 5# x 10-12 x 3
Seated Single Arm Press done at 25# x 10/side x 3
Subbed a Vball game for the conditioning today
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