A. Power Clean; 1.1.1 x 5 sets; rest 5 sec; rest 2min (all at 80% focusing on perfect form)
185lbs
B1. Back Squat; 5-6 reps x4 sets; rest 10 seconds
245lbs
B2. Broad Jump; 1.1.1.1 x 4 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension)
C1. Snatch Grip RDL; 5-6 reps x 4 sets; rest 10 seconds
205lbs
C2. High Box Jumps; 1.1.1.1 x 4 sets; rest 3min (step down each rep)
+
9 Sets:
Assault Bike 10 Seconds @ 100% effort
rest 1min
6 TnG Power Cleans @ 185# based on feel
rest 1min
Spicy, unbroken each round
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