Warm-up

Strength:

Back Squat

Every 2:30 x 5 sets
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 85-90%
Set 3 – 1 rep @ 90-95%
Sets 4-5 – 10 reps @ 65-75%

Conditioning:

For total time

3rds

6 Hang Power Cleans

6 Front Rack Reverse Lunges 95/65

6 Front Squats

Rest 2min

2rds

10 Hang Power Cleans

10 Front Rack Reverse Lunges

10 Front Squats

Rest 2min

1rd

14 Hang Power Cleans

14 Front Rack Reverse Lunges

14 Front Squats