Warm up
1/2 mile run
10 kb deadlifts
10 kb front squats
20 kb swings
Strength
Build a heavy
4 power cleans + 1 front squat
Conditioning
1/2 mile run
3 rounds
10 rings dips
2 power cleans + 1 squat
Then
1/2 mile run
2 rounds
10 ring dips
2 power cleans + 1 squat
Then
1/2 mile run
10 rings dips
2 power cleans + 1 squat
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