A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Push Jerk
Suggested loading per set (by %): 60; 70; 70-75; 75; 75-80; 80; 80-85; 80-85
B. Three sets of:
Single Leg Romanian Deadlift w/DBs or KBs x 6-8 reps each leg
Rest 60 seconds
Strict Stationary Dips x 6-10 reps @21X2
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds
C. Three sets, each for time, of:
300 Meter Run
15 Box Jumps (30/24″)
5 Sandbag or Medball Over the Shoulder (RX: 150/100 lb)
Rest 3 minutes between sets
D. (Optional Additional Conditioning)
Assault Bike 30 seconds @ 80-85%
Assault Bike 30 seconds @50%
x 20-25 minutes
Full Range Competition Training 
A: 140/165/175/190/195/205/205/225/245
Added some extras not in my %
B. 35 per hand and then 40 per hand x8
35-40-45 for press x8
:40 side plank
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1:58/1:54/1:57
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A. 110/130/135/140/145/150/155/160
B. Done
C. 2:36/2:26/2:19 (600m bike erg and 20″ box jumps)
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