BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. - 185? don't remember exactly
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO - 135#
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO - 135#

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

215, 235, 250, 250, 270

Notes: Percentage should be based off of your most recent 1RM Squat.

Didn't do his programmed conditioning - not enough time