Warm Up;
Bike 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
YTW’s x6 each
Samson Stretch
SL Front foot elevated split squat x6/ leg

CF Fitness
A. Deadlift- Heavy 8
B. 12 Minute AMRAP;
3 Deadlifts or 5 KB Deadlifts- use a moderate load which you can perform with good technique.
6 Incline Pushups
9 Hanging Knee Raises/ K2E or V-ups

Performance
A. Pause Clean (knee) + Jerk- Build to a heavy single for the day
B. 12 Minute AMRAP;
3 Deadlifts 225/165lbs.
6 (HR) Push ups
9 T2B

Weightlifting 
A. Double Pause Clean (knee) + Jerk- Build to a heavy single for the day
B. Deadlift- Heavy 8