Strength - BS/FS/PS/PC

A.  Valslide hamstring extensions w/ chains 3x8

B.
Back Squat 1x10 @ 185#
Back Squat bottom hold @ 185# x 30 sec

Back Squat 1x10 @ 225#
Back Squat bottom hold @ 225# x 30 sec

C.
Front Squat 2x5 @ 135# - 155#
* 5 sec bottom hold for every rep

D.
Pause Power Snatches 5 sec ea @ off ground, below knee, above knee = 1 cycle
2 sets of 2 cycles @ 95#

Pause Power Cleans 5 sec ea @ off ground, below knee, above knee = 1 cycle
2 sets of 2 cycles @ 115#

E.  Air Dyne 2 x 30 sec all out w/ 3 min rest btwn