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

C)
Every 4 minutes for 6 rounds (24 minutes)
200m run
6 thrusters (135/95)

*Score each round

D)
3 rounds:
For times:
Guys:60
Girls:50 calories
rest 2 minutes between sets