Warm-up
10 Burpee Lateral Jumps
10 Hang Power Cleans
10 Front Squats
10 Press with Feet in Split Stance
10 Alt. Front Rack Lunges
*Repeat with some weight
Oly
Work up to Max Weight for the Complex:
1 Hang Squat Clean
2 Jerks
(Can be split or push, or 1 and 1)
Strength
Back Squat
2-2-2-2
WOD
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.