Warm up: 800 Meter run 

15-10-5

Air Squats

Hang power cleans - 45# bar

Dislocates 

STRENGTH: 

• Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
• Clean pull - 97% (of clean) x 3 x 3
• Clean deadlift - 105% (of clean) x 2 x 3
• Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps

METCON: 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Kettle bell swings - 86#
Burpeez 


TIME: 8:39