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Warm up 10 GHD sit ups
10 Dead bugs
25 Double Unders
2 rounds Clean Warm Up
With a Barbell-
2 Rounds of: 3 Reps High Hang Power Clean
3 Reps Hang Power Clean + FS
3 Reps High Hang Squat Clean
3 Reps Hang Squat Clean
3 Reps Front Squat
Olympic Lifting -
A. Squat Clean
Build to a 1 Rep Max
B. Gymnastics
Max Strict Pull ups
D. Conditioning
2000 M Row For Time