200 Meter Run or 250 Meter Row
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
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Strength/Lift #1: Squat Clean and Jerk
3 Reps @ 80% - E2Ms x 3 Sets
2 Reps @ 85-90% - E2Ms x 2 Sets
1 Rep Max Effort - go by feel
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Strength/Lift #2: 4 Front Squats @ 20x1 tempo (2 seconds on way down, explode up, 1 second at top)
4 Reps - E2Ms x 4 Sets - Build up
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WOD: 21-18-15-12-9-6-3
Ab Mat Sit ups x 1 L1, Ab Mat Sits x 2 L2, GHD Sit Ups L3
Thrusters - 65/45 L1, 75/55 L2, 95/65 L3
* 1 Rope Climb after each Set (couplet)