Warm-Up
Power Clean Warm-Up

Skills
Every 2:30 for 4 Rounds
5 Tempo leg raises (30X1)
Burnout set: toes to bar

Speed
Every 3:30 for 3 Rounds
7 Touch and go power cleans @ 155/105
100 Meter Sprint (walk back)
then...
Every 3 Minutes for 5 Rounds
200 Meter Run (full effort)

Strength
5 sets A+B
a. 8 Kang Squats (3030)
b. 8 Step ups (8L, 8R)
rest 2 Minutes between sets