Clean Pull

1x3 @ 70% - rest 3 min
1x2 @ 80% - rest 3 min
1x1 @ 90%

Accessory

3 sets for quality
8-10 GHR negative only - as slow as possible
12 heels elevated narrow stance goblet squats

Sport 

5RFT:
30 WB @ 20/14
15 Power Snatch @ 75/55