A)
3 sets:
30 Box jump overs (24/20) focus on speed
20 GHD sit ups
50ft Hand stand walk

B)
3 sets:
10 Behind the neck strict presses (snatch grip)
90 sec rest
30 Hip extensions
90 sec rest
100ft walking lunge (unbroken, bar in front rack)
90 sec rest

C)
5 sets:
Speed cleans 1.1.1
*Once your speed under the bar and standing slow down do not comtinue increasing weight.
*Stick to a weight you can move fast

D)
5 rounds:
Max rounds in 3 minutes of:
3 Power cleans (165/110)
6 HSPUs
9 Pistols
Rest 1 minute