Warm up 4 rounds BB Complex:
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Strength
1) Work up to 1RM Clean & Jerk

2) 10 rounds:
2 x Cleans @ 75% every 40 sec

3) 6 rounds:
15 x Heavy KB Swings
10 x Bench Press @ 65% 1RM
30m Tire Drag

4) 4 rounds:
30 sec 5m Suicide Sprints
30 sec Rest

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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