Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(27)
WRK 7:00 REST 2:00 x3
12 db hang clean
24 db hop overs
12 db push press w/2 sec hold at the top
6-10m shuttle drops(suicide w/body builder at ea turnaround)

Finisher
100 flutters
1:00 min hamstring stretch