Block 1 Strength

a) Every 90sec 4 sets
1 High Hang Squat clean

Every 90 sec 4 sets
1 hang squat clean

Every 90 sec 4 sets
1 Full clean

build each part to a max

b) 7 Rounds
Power Clean 185/125lbs
200m Run

Block 2 Weightlifting

a)5x 2-3 Low bar wide stance pausing backsquats
pause 3 sec at 90 degrees, push but way back, load hamstrings

Block 4 Conditioning

a) Run
Five sets of:
200 meter Run @ 85%
200 meter Jog @ 60%
500 meter Run @ 85%
100 meter walk