Then, depending on your weaknesses, choose ONE of the following:

6a. Met-Con
Every 10 seconds until failure:
1 Power clean to push jerk 195/130lbs
10 minute cap

6b. Interval Work
Work 90 seconds, rest 30 seconds until completing:
30/20 Assault Bike calories
15 Strict HSPU
25/16 Assault Bike calories
12 1″ Deficit strict HSPU
15/8 Assault Bike calories
6 3″ Deficit strict HSPU
10/4 Assault Bike calories
3 4″ Deficit strict HSPU