From Outlaw's Programming -
BB Gymnastics
1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.
115#
2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.
135#, 155# (ugly), 135#
3) 1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes.
175#
4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.
205#
Strength
1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
Unweighted - 8reps, 60s rest, 12 reps, 60s rest, 8 reps
1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.
135#, 115#, 115#
Conditioning
Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).
2.65 mile Run