Warm Up
3-5 min easy air bike

2 Sets
15 Side Plank banded Clamshells (per side)
45 Sec Front Leaning Rest on Rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans

Strenght
Wave 1
3 Power Clean @65% 1RM Power Clean
2 Power Clean @68% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean

Wave 2
3 Power Clean @68% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
1 Power Clean @73-75% 1RM Power Clean

Wave 3
3 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
*Rest as needed between waves.

Metcon
3-6-9-12-15-18 reps for time :
Kettlebell Swings @24/16kg
Box Jump Overs (60/50cm)

Accessory Work
3 Sets
10 GHD Hip Extension w/10 second pause at the top of the last rep.
:15 Copenhagen Plank (each side)