Warmup: 2 min airbike or 500m row, then- movement prep with Coach

1) Every 90 sec for 6 sets- Clean+Front Squat+Jerk (building each set to heavy single for the day)

2) 3 sets- 16 Alternating KB Front Rack Stepups, Max Unbroken Supine Ring Rows, rest 3 min


-2 min couch stretch

-2 min barbell quad smash