28.1

STRENGTH

     1. Block Snatch Pull + Snatch (mid-thigh) 5  x 2 (1+1) @ 70%
     2. Block Clean Pull + Clean (mid-thigh) 5 x 2 (1+1) @ 70%
     3. Clean Deadlift to Knee + Clean Pull 2 x 3 + 1 @ 75%, 3 x 3 + 1 @ 80%
     4. Pause Back Squat 3 x 5 @ 60%, 3 x 5 @ 65%

SPRINTS

     1. 10 x 5 Yard Starts
         
     2. 5 x 10 Yard Sprints
         
     3. 4 x 40 Yard Sprints

CLASS WOD

     For Total Reps
       1 Minute Squat Cleans (185/125)
       1 Minute HSPU
       2 Minute Squat Cleans (185/125)
       2 Minute HSPU
       3 Minute Squat Cleans (185/125)
       3 Minute HSPU

COMP WOD

       7 Minute AMRAP
       10 Alt Jumping Lunge
       10 Jumping Squats
       6 DB Push Press (50/30)