Warm-up:

200m run then 3rds of:

8 Hand release push-up, 8 BB Thruster, 30sec L-seated hang from bar

Strength:

Back Squat 6x 60%/65%/70%/75%/80%

WOD:

20 Power clean @ 70%

then,

3rds

20 wall ball (20/14)

20 pull-up

then,

10 Power clean @ 70%

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=67