Lift
Clean, can be squat or power.
3 sets of 3 reps at 65-70% of max
3 sets of 2 reps at 80-85% of max
3 sets of 1 at 85-90% of max
Wod:
4 Rounds of
15 Front squats 95/65
15 Burpee over bar
Post wod core
30 toes to bar
Try to get them done in as few sets as possible.