Warm-up:

200m Run then 3rds of:

3 Muscle Clean

3 Front Squat

3 Hang Clean

60sec Hollow Hold

Strength:

Every 2:00 x 10min (5 sets)

1 Front Squat + 3 Back Squat

Conditioning:

15-12-9-6-3

Hang Squat Clean

Toes to Bar/Hanging Knee Raises

Box Jump Overs