A. Neihoff Complex: complete the following as heavy as your form will allow. Bar must not touch the floor during the entire complex for lift to count. Take 20 minutes.
 
1 Squat Clean and Jerk + 3 Front Squats + 1 Jerk

 
B. 21-15-9 reps of:
 
Power Cleans (135/95)
Ring Dips