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Lift - Hang Full Clean - 5 x 2 Reps - build up - last set if heaviest *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Testing: Find a Max Broad Jump - 3 Attempts
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WOD: Barbell Complex 3 Attempts to hit a 1 RM after doing 2 or 3 Warm Up Sets
Complex
8 Deadlifts
8 Power Cleans
8 Front Squats
8 Shoulder 2 Overhead
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Extra Credit - Aerobic Alactic Endurance Air Assault Sprints 6 Rounds 20 sec @ Maximal Effort Rest 2:40 between rounds
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Demo for the barbell complex below.