A. Cleans – 5×2@80-85% (increase the weight from last week). Focus on speed (through the middle, and in getting under the bar), and a solid, upright catch position.
B. 5 rounds for time of:
16 deadlifts
8 thrusters
8 barbell rows
32 double-unders.
Ideally, use the same barbell for all movements. The deadlifts will be light, the thrusters should be challenging, and the rows will depend on your pulling strength. Your setup position for the rows will essentially be that of a deadlift. Smoothly pull the bar up so that it touches low on your chest, making sure you’re using your lats. Rx weights would be 115/75, or scale to about 65% of your push press or thruster, whichever is less.