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1) Clean complex x 2 (@50% 1rm clean, deadlift-hang clean-front squat)
Immediately do 5 box jumps (ech round try to increase height of jump)
Do 3 total sets Of the above movements
2) Speed bench press
6×3 @ 65% fast as possible
3) Superset the following for 3 rounds
12 clapping push ups
12 weighted pull ups
12 cuban press (youtube it)
4) WOD
10 power cleans 135/95#
20 front squats
20 back squats
10 power cleans
5) 3 sets of 120yd shuttle sprint
(40 yard increments)
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