12 min EMOM
A1) PCL + Split jerk
Sets: 6
Reps: 1
Load: 70-80%
Tempo: X
Rest: Until next minute

A2) Back squat
Sets: 6
Reps: 5, 3, 1, 5, 3, 1
Load: 80, 85, 90, 80, 85, 90
Tempo: 1.0.X
Rest: until next minute

Power clean warmup
5 RDL
5 RDL high-pulls
5 Front Squats
5 Barbell PCL, focus on quick feet!

B1) Metcon 

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

C1) Banded Terminal Knee Extension (VMO recruitment)
Sets: 3
Reps: 15-20
Load: heaviest band possible
Tempo: 2.0.2
Rest: 45-60

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