Warm Up
800m Row
Floss Knees and mash hamstrings

Olympic Lifting
High Hang Squat Clean + Low Hang Squat Clean + Jerk
-1 sets of 2 @ 60%
-3 sets of 2 @70 %
-2 sets of 2 @ 75%

Weightlifting
Tempo Front Squat
-4 sets of 4 @75% 1RM
5 second descend-2 second pause at the bottom
**Accessory*
Kettlebell Preacher Curls
-3 sets of 10 reps (each arm)
Laying cable curls
-3 sets of 12 reps
Landmine Shoulder Press
-3 sets of 10 reps each arm
Seated Arnold Press
-3 sets of 10 reps
WOD (optional)
3 Rounds
200m Dumbbell Waiters Carry 50/30
14 Alternating Dumbbell Clean & Jerks
70 Double Unders