Warm up:
2 Rds
200 Run
10 Swings
10 Lunges
10 V-up
10 Russian Twists
:30 Side plank (ea. side)
With an empty barbell (2) rounds:
5 Muscle cleans
5 Front squats
5 Elbow punches (ea. side)
5 Tall power cleans
Strength:
Every 2 minutes for 10 minutes (5) sets:
1 Power Clean + 1 Hang Squat Clean
Increase each set
Workout:
5 Rds
10 Power Cleans @155/105
5 Jerks @155/105
10 Pull ups
200 Run