Warm up;
Row 3 Minutes- steady
Then, 2 Sets;
Spiderman Stretch
Single leg front foot elevated split squat x6/ leg
Tall Clean + Push Press + Jerk (2+1+1) -light to moderate
SL Glute Bridge x6/ leg

CF Fitness
A. Hang Clean- Take 15 Minutes to build to a heavy single for the day.
B. Back Squat- 4RM

Performance & Weightlifting 
A. Clean & Jerk- Every 2 Minutes, up to a heavy single or a new 1RM
Set 1-3 @ 85%
Set 4-6 @ 90%
Set 7, 8, 9, 10 @ 95+% based on feel
B. Back Squat- 2RM