Warmup - Do one round of:
Air Squat - 20 reps
Unweighted BB Push Press - 6 reps
Unweighted BB Back Squat - 6 reps
Unweighted BB Power Jerk - 6 reps
Unweighted BB Front Squat - 6 reps
#1 BB Hang Clean + Front Squat + Power Jerk
4 sets x (2 + 4 + 2) at 65% of Clean 1RM
So one set is 2 hang cleans + 4 front squats + 2 power jerks
For the hang cleans, go down to the knee.
#2 BB Back Squat
Do as many warmup reps and sets as you like.
The sets that count are:
1 set x 2 reps at 80% of Back Squat 1RM
1 set x 2 reps at 86%
1 set x 2 reps at 92%
#3 Start a timer.
EVEN minutes - Run 100 meters in less than 20 seconds
ODD minutes - do 7 Burpees
Do 14 total sets (7 sets of 100 meter run, 7 sets of burpees)
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