https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be

Strength: HSPU/Overhead Press
A) Strict Press 5*5*5RM
B)  Establish 5RM, If done perform:
Strict Press 5*5*80% 5RM (Deloading)
C) Strict HSPU 5 sets of max reps.
D) Same As C, but scale up to deficit if needed.

Tech: Power Clean practice

MetCon: 12min AMRAP
9 Power Cleans
7 Thrusters
5 Push Press

A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5kg/30kg
D) 60/42.5kg
D+)80/50kg