WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks

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CLEAN AND JERK

12 sets of 2 power clean and jerks @ 65% (of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

Every minute on the minute for 10:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 12/9 Calories row
2) 11/8 Calories ski
3) 1 Round of Cindy
4) Rest

Cindy: 5 Pull-ups, 10 Push-ups, 15 Air squats

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(OPTIONAL) ACCESSORY

Bodyweight curtsy lunges,
3 x 8/8

1-Legged reverse hyper,
3 x 10/10 (easy)

1-Arm bent over row,
3 x 12/12 (easy)

Back extensions,
Accumulate total of 50 reps