Warm-up

Strength:

Every 2:30 x 3 sets

10 Back Rack Reverse Lunges immediately followed by 10 Jumping Lunges*

*Go for height and explosiveness

Conditioning:

Barbell should be light enough so that the power cleans and thrusters are done in unbroken sets.

4rds

10 Power Cleans 95/65

5 Lateral Burpees Over the Barbell

10 Thrusters

5 Lateral Burpees Over the Barbell