A.  Clean DL + hang power clean + Clean; 1+1+1 x 2 sets @ 75% (120) then 2 sets @ 80% (128)
B.  Front Squat + SJ; 1+1 x 3-5 sets @ 80% of C&J (128)
+
3 rounds
7 TnG PC @ 95#
15 wall balls, 14#
500m row
50 double unders
~rest 3 minutes bt. rounds~
this workout will have your threshold work up.  Keep HR up towards the top box of scoring
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