Warm-up:

200m Run then 3rds of:

2 Front Squat

3 Tall Clean

4 Strict Press

10 Shoulder Taps (plank position)

Strength:

Every 2min x 12min (6 sets)

2 Front Squat + Jerk

Workout of the Day:

10-8-6-4-2

Hang Squat Clean

Strict Handstand Push-ups or Hand Release Push-up

Finish:

3 sets

30sec Side Plank R

30sec Side Plank L

30sec Plank on Elbows

30sec Rest