Warm-up:
5 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split
Strength:
Power Clean + Clean + Front Squat + Push Press + Jerk
Build to heavy set
WOD:
AMRAP 20:
30 Double Unders
10 Assault Bike OR Row Calories
1:00 Rest
Extra Work:
Landmine Press/Lateral Raise/Rear Delt Fly Complex
3 Sets/side
Notes
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.