1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a heavy but non-maximal complex, rest as needed
2) 5X3 Split Jerk (with 3 count OH hold in split) – work to a max triple with a definite 3 count hold, rest as needed
1a) 4X45 sec. L-Sit Hold – rest 90 sec.
1b) 4X12 Strict Deficit HSPU (use biggest deficit possible while completing 12 reps quickly) – rest 90 sec.
30 Thrusters 155/105#