For Time:

21-15-9

Deadlift 102,5/70kg ( Teens 90/60kg )
n. 170m Run
Dumbbells Push Jerks 22,5/15kg
n. 170m Run

( 10 - 15 )

Deadlifts: Loading should not exceed 65% of your 1 RM DL. Athletes should be able to completed these reps in no more than 3 sets each round.

Run : in 1:15 or less

Push Jerks : athletes should be able to complete these reps in no more then 4 sets.

Use runs to recover from weightlifting movements. Only run as fast as what will allow you to push for bigger sets on the bar/DB´S.