200 Meter Run or 250 Meter Row
8 Empty Bar Hang Squat Clean
8 Empty Bar Jerks
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Strength/Lift #1: Barbell Complex
Hang Squat Clean + Squat Clean (floor) + Squat Clean and Jerk (floor)
E90s x 6 Sets - build up
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Strength/Lift #2: 8 Front Squats @ 40x1 tempo (4 seconds on way down, explode up, 1 second at top)
E3Ms x 3 Sets - Build up
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WOD: E3Ms x 5 Sets
AFAP @100%
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 (should be touch and go)
3 Front Squats - same
3 Shoulder 2 OH - same
9 Ring Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9 Calorie Bike / Row / Ski