A1. 1 Segmented Clean Pulls 3 second pause @ below the knee above the knee and Mid thigh @ 90-95% 1rm rest 1 min x6    180LBS, FELT GREAT
A2. Squat Clean Cluster 1.1. rest 20 sec btwn reps rest 2 min x6  DID 2 SETS 160, 1 SET 165, 1 SET 170
B. Barbell Back Rack Step ups to knee height box 20 Alternating Steps rest 2 min x2 USED 85LBS
C1. Single leg reverse Hypers 10-12 reps rest 1 min x4 40LBS
C2. Banded Good mornigns with 3 second eccentric on Each rep 20 reps rest 1 min x4
*remember if you can hit the higher rep count move up in weight and Make sure that all your working sets are heavy!
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7 rounds for time
7 Cal AB
7 Strict HSPU
7 Box Jumps 24″
7 Burpees
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Shoulder therapy

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