Strength: 
Behind the neck Push Press 6×4 (85%)
Every 3 min x10 (30min)
Clean and Jerk
Sets:
1-2 = 3 reps 60-65%
3-4= 2 reps 70-75%
5-6= 1 rep 80%
7-8= 1 rep 85%
9-10= 1 rep 90%

Workout: For Time
3 Rounds
15 Cal Assault bike
15 Chest to bar Pull Ups
15 Cal Assault bike
**rest 4 min (These should be all out effort)

Accessory Work: 
3 Sets
Dumbbell Rollback ext x12
Dumbbell Hammer curls x12