Warm-up:
200m run then 3rds of:
6 Glute Bridge w/ kick-out
6 Push-up to Spiderman
6 Chin-up

Strength:
Back Squat
5 @ 50/65/70/75%

Take 15min to build to a heavy Power Clean

Then,
5rds
5 Power Clean @ 70% of today’s heavy single
10 Air Squat
15 DU