Warm-up:

200m Run then 3rds of:

3 Romanian Deadlift

3 Muscle Clean

3 Front Squat

3 Tall Clean

6 Birddog

3 Tempo Push-up @3111

Strength:

Back Squat

5 reps @ 75-80%
3 reps @ 85-90%
1 rep @ 90-95%
3-4 reps @ 85%+

Conditioning:

100 Burpees with 3 Cleans On The Minute

*At the top of every minute perform 3 Clean (full) 

(Rx 125/85 Rx+ 155/105)

*Begin with burpees

*Minute 10 is the last set of cleans. Complete remaining burpees at that point.