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Warmup: 3 rounds

Thoracic Spine Smash x 30 sec

rest 15 sec

GHD Hip Ext x 10 (all the way down, all the way up)

rest 15 sec

Barbell (45#) stepups x 5 e/l

rest 15 sec

Snatch from floor:

All done quickly but not AFAP:

6@70%

4@80%

3@85%

2@90%

1@95%

Strength:

Squats: SB- Program

Back Squat

Conditioning:

AMRAP in 10 min:

12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

rest 2 min

Achieve 100 calories on airdyne AFAP 

followed immediately by 50 Burpee Broad Jump AFAP