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.
Testing: Find a Max Broad Jump - 3 Attempts
WOD: Barbell Complex 3 Attempts to hit a 1 RM after doing 2 or 3 Warm Up Sets
8 Power Cleans
8 Front Squats
8 Shoulder 2 Overhead
Extra Credit - Aerobic Alactic Endurance Air Assault Sprints 6 Rounds 20 sec @ Maximal Effort Rest 2:40 between rounds
Demo for the barbell complex below.