CNJ Prep

3 sets with empty or light bar
1 muscle clean
1 power clean
2 front squats
2 push jerks
1 split jerk
rest 1 min

CNJ Complex

14 min to find a heavy complex
2 hang squat cleans +
2 power cleans +
1 push jerk +
1 Split jerk

1 and a 1/4 Front Squat

4 sets
3 reps @85% of best front squat
rest 3min between sets

Sport Practice 

8 min AMRAP
21 cal AAB
15 T2B
9 CNJ 155/105#

Cardiac Output Work

32 min of continuous cyclical work with HR between 130-150.

32 min Row, bike, or ski
every 8min perform
50 DU
25 air squats
12 KB snatch (6L/6R) 53/35#