Clean Complex

1 clean pull
1 power clean
1 pause (at the knee) squat clean
1 pause (in the dip) split jerk
rest 90 sec
x 5 sets
65-70% of max

Back Squat

build to a tough set of 5

Sport Specific Sprint

For time:
16 front rack walking lunge 135/95
5 burpee box jumps 30"/24"
14 front rack walking lunge 155/105
5 burpee box jumps 30"/24"
12 front rack walking lunge 175/115
5 burpee box jumps 30"24"

Accessory/Lower/Core

30 sec dual KB front rack wall sit (tough)
30 sec rest
30 sec left side plank (weighted on hip)
30 sec rest
30 sec right side plank (weighted on hip)
30 sec rest
x 3