Wednesday:
Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat
Barbell Cycling (in class) 
For Time: (7min cap)
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
*focus is barbell cycling. Sets should be TnG.
Conditioning (in class) 
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
Pounds: 165/115
*sub 120 singles for DU. Fast singles or TnG on Power clean and squat cleans. Hang squat cleans should be UB. Goal is 3+ rounds
Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.