BARBELL WORK

1) Hang Power Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

WOD

A.M.R.A.P  x  7 MINUTES

HANG POWER CLEAN @ 80%  x  5
TOE TO BAR  x 15
BAND GOOD MORNINGS  x  15