Weightlifting

15min E90sec
1 Clean Pull [3sec to above knees + 2sec pause above knees]
1 Hang Power Clean
1 Front Squat
1 Squat Clean

Conditioning

4-5 Rounds
10 Hang Power Cleans (75/55)
10 Thrusters (75/55)
10 Burpees over Bar

MOVE

E5MIN for 30MINS

25 secs bike
10 strict banded pull ups
15 push ups
20 squats
25 sit ups