Warm up
5 minute cardio
Then
3 minute quad smash each leg
Then
2 rds
5 clean pull
5 hang power clean
5 front squats
5 BTN strict press
5 good mornings
Strength
Power clean + 3 HPC
Every 2:30 for 25 minutes
WOD
Amrap 7
5 HPC at 75% of heaviest complex
15 cals