Barbell Warm-up

Strength:

Every 2min x 10min (5 sets) Thruster x 3 reps

From the rack

Conditioning:

15-12-9

Hang Power Snatch 115/75

Lateral Burpees Over the Barbell

400m Run

15-12-9

Hang Power Clean 135/95

Toes to Bar

Or

15-12-9

Hang Power Snatch 75/55

Burpees

400m Run

15-12-9

Hang Power Clean 75/55

Hanging Knee Raises