A)
1 Mile run (warm up pace)

B)
All %’s based of max power clean
Max power cleans @ 80%
3 minutes rest
Max power cleans @ 75%
3 minutes rest
Max power cleans @ 70%

C)
6 sets:
3-2-1 of:
muscle ups
front squats (225/135)
90 sec rest between sets

D)
optional work
3 sets:
8-10 dead lifts @1151 TEMPO
45 sec rest
30-45 sec side plank (L)
30-45 sec side plank ( R )
60 sec rest