-Warmup
3 slow rounds
15 air squats
20 double unders
-Mobility
1 min calves
1 min hamstrings
1 min lats
-Strength
15 mins to find a 1RM power clean
-Conditioning
3 rounds
400M run
10 front squats 135/95 115/75 95/65
12 chest to bar pull-ups
-Cooldown
200M walk
Repeat stretches