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

4 sets
starting at 70% of best CNJ and building
1 hang squat clean +
1 power clean +
1 push jerk +
1 Split jerk

1 and a 1/4 Front Squat

5 sets
2 reps @88% of best front squat
rest 3min between sets

Sport Practice 

for time

"evil twin"
9-7-5
Bar MU
squat snatch 155/105

Cardiac Output Work

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

40 min Row, bike, or ski
every 8min perform
50 DU
6 strict HSPU + 6 kipping HSPU