Warm-Up
8 Minute AMRAP
200 Meter Run
10 Mixed rack reverse walking lunge(1 racked KB, 1 KB overhead) each side
5 broad jumps(80% of max effort)
10 double kb front squat

Strength
15 Minutes to find..
Squat 10 Rep Max Front Squat
Every 2:30 for 3 Rounds
8 Front Squat @ 90% of 10RM

Conditioning
4 Rounds for time of...
18 Jumping Squat
15 Russian Swing (32/24)
12 Toes to bar

Weightlifting Club
Every 2 Minutes for 5 Rounds
2+2+1
Power Clean+Push Press+ Jerk
Every 2:30 for 4 Rounds
2+1 Clean + Jerk
8 minutes to continue working up towards
heavy clean and Jerk
then...
Every 2:30 for 4 Rounds
3 Clean Pulls @ 110%