STRENGTH

1a) Dumbbell Back Squat: 4 x 15-20. Rest 30s
1b) KB Bent Press: 4 x 6-8 each. Rest 30s
1c) Hang Power Clean Reverse Lunge: 4 x 8-10 each. Rest 60s

CONDITIONING

For time:
21-15-9 Goblet Curtsey Lunges each
DB/KB Hang Power Snatch each
30 Sit-ups after each round