Pre-workout strength
One set every 3:00:
8-6-4-2
Hang power cleans
– As the repetitions decrease, increase the load.
– Build to heavier than workout weight.
For time:
1,000-m row
30 alternating single-leg squats/50 reverse lunges
15 hang power cleans (135/225 lb)(105/155 lb)(10/20 lb db's)

PUREFIT
Strength: 4 x 10 DB curls, rest 1 min between sets

WOD: For Time
1,000m Row
30 assisted single leg squats, use rings or squat to a box
25 hang cleans