Training of the Day
Hanging squat clean. 1 every :30 for 8 minutes at heaviest weight manageable with GOOD, FAST form. (Think 70ish % of 1RM)

then
70 push ups
50 pull ups
30 KBS
10 Knee to bar

*1 Clean and Jerk every minute on the minute at 80% 1RM.
20 minute time cut off.

Competitor supplement
Good morning
8-8-8-8 @ moderately heavy weight