Warm up:
Run 400
2 Rounds with an empty barbell or whatever the fuck you can use without killin yourself
5 Rack delivery
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean
Strength:
Every :90 for 5 sets
2 Power clean + 1 Front squat
Every min for 5 minutes:
5 Strict pull up
Workout:
3 RFT
400 Run
15 Power Cleans @135/95
20 Push ups
Cool down:
:30 Lat stretch
:30 Door stretch ea.
:30 Knees to chest
1 Min lying lumbar rotation