Pause Cleans  

4 x 3

pause at the knee for 3 seconds  

build the weight  

Deadlifts  

4 x 3  

Build to heavy 3  

WOD

1 x Thrusters 40/30kg

1 x KB Swings 24/16kg

2 x thrusters  

2 x kb swings  

3 x thruster  

3 x kb swings  

and so on until you cannot complete the reps without putting the bar down for that set.  

3-2-1-Go!