Warm-Up:

2 Rounds:

200m Jog
5/side Spiderman and Reach
10 Pushups
10 Overhead Squats
Plank Hold :20 right, :20 left, :20 Forward

Strength:

Power Clean:

Build to heavy single for the day.

Conditioning:

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135,95)