Warm-up

Strength:

Every 2min x 10in

Push Press x 8-6-4-4-3

Conditioning:

These are fast and sprinty intervals with a light barbell that you should be able to move quickly and efficiently. 

Against a 90sec Clock for Max Reps:

200m Sprint

Set 1: Squat Clean Thrusters

Set 2: Thrusters

Set 3: Power Snatches

Set 4: Overhead Squats

Rest 90sec and repeat for a total of 4 rounds Rx 95/65 and Second Option at 45/35

You should have about 30sec on the barbell. Adjust the run if it’s taking longer than 60sec.