A. Warm-Up 

30-20-10

Row Meters (x10)

Jump Rope Singles 

Walkouts (seconds)

*Power Clean Warm-Up and Review*

B. Strength

Every 1:30 for 15:00 (10 sets) 

1 Pausing Power Clean + 1 Power Clean

*Pausing Power Clean = 2 second pause at the knee and 2 second pause in the receiving position 

C. Conditioning 

3 Rounds for Time of: 

20/15 Calorie Bike 

20 Lateral Hops over Barbell 

10 Power Cleans 

*Choose a weight that you could do 10 reps unbroken when fresh*

Level 1: Dumbbells or Barbell (45-65/15-45)

Level 2: Barbell (75-135/55-95)