WARM-UP:
8 x
:20 Easy Machine
:10 Sprint
2 x
10 Iron Cross
10 Glute Bridge
2 x
10 Russian Swings
5 Vertical Jumps to 1/4 Squat Landing
STRENGTH:
Power Clean + Hang Power Clean
*Build to Heavy
CONDITIONING:
At 0:00
5 x
200m Row or 400m Bike
10 Deadlift @ 135/95
5 Hang Power Clean
*12 Minute Cap
At 13:00
200m Row or 400m Bike for time