PERFORMANCE
A. Work to a 1rm; Power Clean + Squat Clean + Front Squat (only allowed 5 seconds between power clean and squat clean)
4 RFT
15 thrusters; 135/95, 115/75, 95/65
15 burpee over bar
run 100m
FITNESS
A. Same complex without looking to build much, get 7-10 complexes in
4 RFT
15 DB thrusters
15 burpees
run 100m