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Lift: Push Press + Push Jerk + Push Jerk - EMOM for 10 mins @60-70% *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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WOD: 4 Sets/Rounds
8 Power Cleans - 155/105 RX+ -- 135/95 RX
16 C2B Pull Ups
Run 400 Meters
rest 2 Minutes between rounds
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Bonus Work: Midline - Glute Ham Sit Ups - 4 x 10-12 Reps
Dumbbell Side Bends - 4 x 10-12 Reps