WARM-UP
3 Rounds not for Time:
30 Jumping Jacks
10 Reverse Hyperextensions
15 Russian Twists

POWER
Squat Clean (1 Rep-Max of Clean & Jerk)
2 x 3 @ 50%
3 x 2 @ 60%

STRENGTH
Front Squats (1 Rep-Max of Clean & Jerk)
1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%

METCON
3 x 5:00 rounds for reps:
200-m farmers carry (16/24 kg)
Then as many reps as possible of:
5 push-ups
10 KB squats (16/24 kg)

– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.

ASSCESSORY
4 Sets:
8 Matador Dips
12 Dumbbell Romanian Deadlifts for Load