Warm-Up
1 Mile Run(medium pace)

Strength
10 rep Max Lunge

Not for time
4 Rounds
10 lunges (60% of 10RM) 3 sec descent each rep
10 single leg deadlift (per side) light
12 Pendlay Row
12 SA Upright Row (per side)
Rest as needed

Weightlifting Club
Power Snatch  5x2 (RPE 7-8)

Power Clean & Jerk  5x2 (RPE 7)

B.S.    Work up to 85% for 1 set of 3