1) 3 rounds not for time:
30 sec L sit
3 – 5 x hang cleans (full) (165lb/115lb)**
10 wall balls (30/20lb)(10/9′)**

**practice speed

2) Front Squat
3 x 3 reps @70%

3) Power Clean:
5 sets x 1 rep
build load over the course of each set