Warm up:

1 Round:

5 BB RDL + 5 BB Hang Muscle Clean + 5 Strict Press

5 Kang Squats (bodyweight)

3 Up Downs

1 Round:

5 BB RDL + 5 BB Hang Power Clean + 5 Push Press

8 Alternating Box Step Ups

3 Up Downs

Conditioning:

Inside:

Against 10 Mins:

30 Power Clean and Jerks @ weight you can do for triples

15 Squat Cleans @ same weight

From min 10:00-16:00

21-15-9

Deadlifts @ same weight as clean and jerks

Box Jump Overs

*Clean and jerks should be done in at least sets of 3. If you have to do singles it’s too heavy for you

Outside Version:

From 0:00-10:00

50 DB Hang Power Clean and Jerks (2 DB’s)

200 M Farmers Carry (same weight)

From 10:00-16:00

21-15-9

DB Deadlifts

*10 Updowns after each set

Cooldown:

3 Rounds:

10 alt. Cobra twists

:10 wrist stretch on floor

5 very slow sumo squats