Squat Clean and Stuff

Squat Clean 5-3-3-2-1

Begin at about 50% of your known 1 rep max then work up to your 1 rep max squat clean


METCON
5 rounds for time:
6 Deadlifts (135/95)
3 Squat Cleans to Overhead (Thruster) AKA do a "Cluster"
Warmup
Run 400/Row 500
Samsun Stretch
Mobility work with bands
Burgner Warmup (class led)

http://www.youtube.com/watch?v=46cCnuFPG8w