Clean Complex 

1 clean pull
1 below knee hang power clean
1 above knee hang squat clean
1 split jerk
90 sec rest
x 5 sets
65% of max

Lower Body Structural 

10 reps Cross Body RDL L (tough DB)
10 reps Cross Body RDL R (tough DB)
30 sec rest
14 alt step ups (barbell inf ront rack) 95/65
30 sec rest
20-30 sec wall sit dual KB front rack 55/35
90 sec rest
x 3 sets

Sport

5 RFT

10 T2b
15/12 cal airbike/ ski erg
5 RMU
15/12 cal aribike/ ski erg