https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be

Skill: Power Clean practice (15 min)

Strength: Deadlift power clean.
A) 5*5 deadlift (conventional)
B+) Establish 1 RM power clean.

MetCon: Establish 2k run.

ME Press

Bench Press

3-3-3-3-3 (aim to heavy triple)

Dumbell/KB pench press 4*8-10

One arm press 3*10

Triceps ext. 100 reps in any order