CNJ Prep

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

rest 1 min

Power CNJ Complex

4 sets
65% of best CNJ
2 power cleans
1 Push jerk

Front Squat 

15 mins
build to a heavy single for the day.
*3 sec pause in the bottom, no belts.

Sport Practice

8 min AMRAP
75 DU
12 thrusters 95/65#
8 BFB

Recovery Ride

20 min Assault bike at easy/moderate pace