AM Session:

10 minute AMRAP: 30 Double-unders, 15 Power Snatch 75/53

Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%

Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

Reverse Hyper: 4 x 15. Rest 90 seconds

PM Session: 

Snatch: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 5x1 @ 85%

Clean and Jerk: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 5x1 @ 85%

Assuault Bike - 5 rounds: 3 minutes @ 320 watts w/3 minutes east @ 150 watts.

Single Leg KB Deadlift: 3 x 12/side. Rest 90 seconds