Warm-up:
Indoor Run
2×20 Squats
2×20 Jumping Lunges, 1=1
Strength:
1) Front Squat 3-3-3-3-3 then one set of 12+
2) Weighted Step-ups 3×10
Conditioning:
AMRAP 10min
3 Squat Cleans, heavy
6 Kettle Bell High Pulls
9 Toes 2 Bar
Notes:
If you are a beginner you will be doing a hang power clean.
Weight on the Squat Cleans should be around 80-85%