Strength
Power Clean 5-3-1
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
WOD
12 AMRAP:
6 Pull Ups
6R+6L One Arm Hang DB Snatch (22.5/15 kg)
12 Sit-Ups
Core;
2-3 Sets
10-12 Tempo Glute Bridge
30-45sec Plank