Clean Pull

4x4 @ 100% - rest 3 min
4x3 @ 105% - rest 3 min
4x2 @ 110% with a 3-sec pause @ knee on way up and down on first rep, reset into second rep - rest 3 min

Accessory

front foot elevated, front rack reverse lunge.
3 sets
16 alt reps - moderate load
rest 2 min

* use 25 or 45# plate to elevate front foot

Sport Sprint

For Time:
30 Pistol
30 WB @ 30/20
30 BJO @ 24/20

Gym Skill

4 Rounds:
25' HSW (:30 sec)
15 KBS @ 24/20
- rest 90-seconds