1000m row (warmup)
Hamstring & Shoulder Mobility

C&J Assistance:
5x2 Split Jerk (45-45-55-65-85)
5x10 Med Ball Cleans (10lb)

Clean Variation:
Single Arm KB Clean 3x10 each side (25lbs)

Pressing Movement:
Push/Press 3x10

Puling Movement:
Pullups (weighted @20lbs) 4x3

Squat/Core:
Front Squat 3x5
60 second Plank

Capacity/Conditoning:
100m row/ 500m row/ 250m row
20 OH Med Ball Slam
20 Box Jumps (to 20" box, jump up jump off)

3x15 Back Extension
3x15 Weighted Russian Twists