Warm-up:
3 rounds:
5 Pull-ups
5 Push-ups
5 Air squats
5 Arch-hollow Swings (play with rising shoulders)
Strength:
1) BS: 1X10, rest 3 minutes, then find a 20RM. Go heavy.
WL:
2) Clean and Jerk:
60X1, 70X1, 75X1 80X1X3
Conditioning:
3) 5 rounds:
5 Push-press (from floor @ 75% of 1RM Push-press)
10 Toe-to-bar
5 Front Squats (same weight as PP)
