A. Warm Up
3 sets NFT
60 seconds row or bike
5 Landmine Press
5 Landmine Push Press
5 Bottom Up KB Clean
Perform with left arm then right arm
B. Olympic lift
4 sets of the following complex
2 Muscle Clean
2 Push Press @ 31X1 Tempo
*build from last weeks load
C. Strength
Clean Grip Deadlift No Hook Grip
Every 3 minutes for 4 sets
3 reps touch and go
D. Conditioning
2 rounds for time
700/600m row
15 Deadlifts 135/95
12 Cleans 135/95
9 Shoulder to Ovehead 135/95