Strength/Skill

Clean and Jerk Complex
6 sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk, building to technical loads

Work

"Captain Crunch"

AMRAP 4:
3 Rounds: 
12 Deadlifts (95/65) 
9 Hang Power Cleans (95/65) 
6 Push Jerks (95/65) 
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds: 
12 Deadlifts (135/95) 
9 Hang Power Cleans (135/95) 
6 Push Jerks (135/95) 
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round: 
12 Deadlifts (155/105) 
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105) 
Max Calorie Row in Time Remaining

CompTrain

HS Walk - 200' for time

Power Snatch + Snatch
8 x 1 + 1 building
No Hook, No Contact