STRENGTH/SKILL

5 Sets: Clean Complex
2 Clean Extensions + 2 Hang Squat Cleans + 2 Front Squats + 2 Split Jerks

F: 5 Hang Power Cleans + 5 Front Squats + 5 Push Presses

P/S: as RX

WOD

5 sets 30 sec on/30 sec off for max reps at each station;

1. Row for Cal
all groups

2. Pause Front Squat w/2 sec pause at bottom of each rep: 60-70% of 1RM

F: DB Goblet Squat w/2 second pause in bottom P: as rx: 60-70% or 1RM
S: 70% - should be Challenging

3. Single Arm Heavy KB/DB Press [alt arm as needed]
at a challenging weight. Most likely cannot go unbroken, even with alternating arms

F: Light/Moderate load P/S: Tough load