Warm Up-
2 Sets;
Row 150M
Russian KB Swing x10 -moderate to heavy
Spiderman Stretch
Supinated Grip Lat Stretch x10 seconds

CF Fitness
A. Hang Power Clean 4×5
B. 10 Min AMRAP;
12 Wall Balls
6 Burpees

Performance
A. Power Clean 68%(of clean) x3x6
B. 10 Min AMRAP;
12 Wall Balls 20/14lbs.
6 Burpees

Accessory Work
3 sets;
A1: KB Side bends x15/ side
A2: Plank Hold on rings or elbows, or FLR x 20 seconds