1) Paused front squat  

5x3 with 3 second pause on first rep, then 2 regular reps

*start at 70% and try to build to 80% by the end

2) 8 deadlifts (135/95) (Rx+ 155/115)
7 hang power cleans
6 hang power snatches
8 toes to bar
7 pull ups
6 chest to bar
6 deadlifts
5 hang power cleans
4 hang power snatches
6 toes to bar
5 pull ups
4 chest to bar
4 deadlifts
3 hang power cleans
3 hang power snatches
4 toes to bar
3 pull ups
2 chest to bar

**11 min cap**