Preparation: Warm-up of your choice…(note movements used and time in your comments)

Focus :  Hang Clean Ladder to 110#. Then 1 round of max reps at 110#. Finish with 3 rounds of 5 hang cleans at 95#. Rest just enough to get through the sets unbroke.
Back Squat: 1 Round of 20 Squats at 110#
Push Press: 8 Repetitions at 80#. 7 Repetitions at 90# 5 Repetitions at 105#
Pull-ups: 1. 3 Rounds of 6 Arm Scissors, 3 pull-us.  Rest 60 seconds. Then perform 7-6-5-4-3 pull-ups.

Finish: Row: 4 Rounds of Assault Bike Sprints 40 seconds at full sprint followed by 1 minute of A. Plank B. Dead Bug C. Hollow Rock.

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