A. 10 min: work to a heavy single complex of the following;
3 deadlifts, 2 hang power clean, 1 push jerk
*deadlifts must be touch and go, bar must not be dropped on hpc.
*work on making an attempt every 1 min for the first couple rounds, then 90 sec., then 2 min your last few to make sure that heart rate stays down during heavier weighted attempts.
B. Barbell cycling: 1 complex every :30 for 5:00 (10 complexes) @ ~70% of todays part A.