Clean Pull 

3x4 @ 100% of best clean - 3 min
3x2 @ 110% of best clean - 3 min
3x1 @ 120% of best clean with a 3-sec pause at the knee - 3 min

Core Volume 

3x10 TTB + 20-sec Hang + Max Alternating Single Leg TTB - rest 4 min

Upper Accessory - Preventative

Every 3 min x 3:

10 Archer Ring Row
10 Archer Ring Push Ups
10 Wall Angels

CF Chipper

For Time (16 min TC):

100 Cal Row
50 BBJO @ 24/20
50 STOH @ 95/65
50 Cal Row
25 BBJO @ 24/20
25 Power Snatch @ 75/55