Warm up
2 sets
400m run
12 prone Y raises
12/side external side lying shoulder rotations https://youtu.be/_qPQKid-LRs
3 each side Turkish get ups



barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk







Strength
Every 2:00 for 6 sets
1 rep clean & jerk
set 1- 65%
set 2- 70%
set 3- 75%
set 4- 80%
set 5- 85%
set 6- 90%


WOD
"The Furnace"
7:00 AMRAP
10 power cleans 155/105 115/75 75/55
30 air squats