A
15 min coach led warmup

B
Squat clean and jerk
3-3-3-1-1-1
(25 min)

C
15 squat cleans (115/75lb)
15 push jerks
15 power cleans
15 clean and jerks
*7 min timecap

D
50 straight leg ab mat situps or GHD situps for time
(5 min)