1) Hang Clean (1" above knee) 3 x 3 reps @ 80 - 85% 1RM Rest 2 min b/t sets 2) 5 rounds for time: 20 x Lunge with plate overhead (45/35) 10 x pull ups Rx+=3 muscle ups 10 min time cap Endurance WOD: (Half) - 3 x 1 mile repeats with 3 minute Read more »