A)
Front squat
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
3 @ 70%

*The goal for these squats are to be as fast and explosive out of the bottom, take your time going down

B)
5 sets:
clean pull + hang power clean + power clean

*Start heavy, end heavy.

C)
3 sets for times:
400m ruin
10 burpees to target
rest 2 minutes between sets

rest 10-15 minutes before part “D”

D)
4 rounds for times:
250m row
6 hang snatch snatches (105/75)
9 pull ups
2 minutes rest between sets