Warm-up:
200m Run then 2rds of:
4 Muscle Clean
4 1 ΒΌ Front Squats
4 Tall Clean
Strength:
Front Squat
3×70% 3×75% 2×80% 1×85%
Oly:
15min to build to a heavy Clean
Workout of the Day
2min Max Effort intervals with 1min Rest
Double-unders, Sit-ups, Kettlebell Swings (53/35), Ball Slams (25/15)