L1: a) Clean Deadlift- heavy single

b) 5 Sets:

Sandbag (Squat) Clean x8
300M Row

L2: a) Hang Clean High Pull (flat-footed) + Hang Clean-  55% x(2+1) x4

b) Clean Pulls- 95% x2x4

*We will be finding our 1RM front squat on Saturday.

c) 2 Sets at 80-90% Aerobic Capacity:
45 sec Power Clean + Push Jerk- 135/ 95#
45 sec Ring Dips
Rest 1:30
45 sec C2B Pull Ups
45 sec Box Jumps- jump up, step down
Rest 1:30
45 sec Burpees
45 sec Double Unders
Rest 1:30