Buy In:Run the Southern Star loop. 5 minutes Olympic wall Squat. Mobilize your tight hip flexors and use a ball to de-gunk your hamstrings. Also, smash your triceps with a barbell to improve your front rack position.
Thrusters:2x3@60,70%, 1x max reps@80%
then complete 15 reps squat clean (115/185)
3 minute time cap. Scale accordingly.