400m Run

2×10 Ring Row, single ring, 3 count

2×10 PVC Pass Through

2×10 Hand Release Push-up

Strength:

1) 7×3 Hang Muscle Snatch

2) 7×3 Hang Muscle Clean

Conditioning:

10-9-8-7-6-5-4-3-2-1

Power Clean, 135#(95#)

:30 Sec Plank, elbow, locked out, or ring