A)

4 sets

Front squats @41×1

3 reps @ 65%

3 reps @ 70%

3 reps @ 70-75%

3 reps @ 70-75%

rest 2-3 minutes between sets

B)

4 sets

Max power cleans (185/115)

rest 2-3 minutes between sets

C)

3 rounds for times:

5 clean & jerks (135/95)

10 chest to bar pull ups

5 box jumps (30/24)

10 wall balls (30/20)

2 minutes rest between each set

 

D)

60 banded good mornings